Recipe description
June 8, 2026
Lentil Shepherd’s Pie with Cauliflower Mash
A cozy, fiber-rich lentil pie supporting gentle digestion and balance.
High Fiber
Fiber Rich
Plant Based
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils, cauliflower, and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant-based protein and slow-digesting carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Lentils
1
cup
Cauliflower
1
cup
Onion soup
1
piece
Carrot
1
piece
Celery
1
piece
vegetable broth
2
cup
Oil, olive
2
tablespoon
Garlic
2
clove
Thyme
1
teaspoon
black pepper
1
pinch
Salt
1
teaspoon
Instructions
1
Preheat your oven to 375°F (190°C).
2
In a pot, heat olive oil over medium heat and sauté chopped onion, carrot, and celery until softened.
3
Add minced garlic and thyme, cooking until fragrant.
4
Stir in lentils and vegetable broth; simmer for about 20 minutes until lentils are tender.
5
Meanwhile, steam cauliflower until soft, then blend with a splash of olive oil and season with salt.
6
Layer lentil mixture in a baking dish and top with cauliflower mash.
7
Bake for 25 minutes until golden on top.
8
Let it cool slightly before serving.
More Recipes For Your Gut
Nutrition
410 kcal
Calories
14 g
Protein
40 g
Carbohydrates
12 g
Fiber
8 g
Sugar
15 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this recipe vegan/vegetarian?
Yes—it's plant-based. If your mash uses dairy, swap to non-dairy options (like olive oil or plant-based milk) to keep it vegan.
What are the health benefits of this dish?
Lentils provide plant-based protein and fiber that support gut health and steady energy; cauliflower mash adds volume with fewer calories; vegetables and herbs contribute polyphenols.
How many servings does it make and what are the calories per serving?
Portions depend on portion size and exact ingredients. Check the recipe’s nutrition info for precise numbers.
Can I freeze or make it ahead?
Yes. The assembled pie and its components store in the fridge for a day or two and can be frozen for longer; reheat until hot.
Is it gluten-free?
Generally yes. If you use stock, sauces, or thickeners, choose gluten-free options and check labels.
How can I adjust the flavor or spice?
Add more herbs or spices (thyme, rosemary, garlic, paprika) and adjust salt to taste.
What substitutions can I use if I don’t have lentils?
Try cooked chickpeas or beans; texture will vary. Quinoa is another protein option.
How should I prepare the cauliflower mash?
Steam or boil the cauliflower until tender, then mash or blend with a little oil or plant-based milk until creamy; season to taste.
How long does it take and what are the basic steps?
Prepare the lentil filling, make the cauliflower mash, assemble the pie, then bake until heated through and bubbly.
Can this be made dairy-free or oil-free?
Yes. Use plant-based milk and olive oil or cooking water; omit butter or dairy ingredients.
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