Low FODMAP Cottage Pie (or Shepherd’s Pie!)

Even though it is summer here in Oz, we still crave comfort food every now and then. Cottage Pie is one of our family’s favourites – everyone eats it with no fuss! It is also incredibly versatile too. You can swap the beef for lamb, turkey or chicken mince, change around the veggies (eggplant goes well with lamb – think moussaka – mmmm). When I found out I had intolerances to many high-FODMAP foods, I tried to search for low-FODMAP Cottage Pie recipes however, many still contained tummy-unfriendly ingredients such as Garlic, Celery, Wheat flour, Worcestershire sauce (onion & garlic!!). To overcome substituting these ingredients you need to get every bit of flavour out of each ingredient, which can take a bit more time and care however the extra effort is well worth it – especially when you don’t have to cook for another few days! You can also freeze portions which is so important to have on hand when you work all week and can’t be bothered cooking every night, to take to work for lunch, for those days when nothing goes to plan (think late night at work, kids are making you tear your hair out kind of days). We hope you enjoy our family’s version of this classic meal!

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LOW FODMAP COTTAGE PIE

Servings  8 | Prep Time 10 mins | Total Time 1.25 hours

Ingredients

Savoury Mince

  • 500g Beef mince*
  • 2 Carrots or Parsnips
  • 1 Zucchini
  • 1 Red Capsicum
  • 3 Spring onion stalks (green tops only)
  • 1 tablespoon Garlic infused olive oil
  • 1 tablespoon of Tamari (wheat free soy sauce)
  • 1 tablespoon Vegetable stock concentrate or 1 teaspoon of Beef stock powder
  • 1 tablespoon Arrowroot flour / Plain flour
  • 200 grams/ml water**
  • 1 tablespoon tomato paste
  • 2 tablespoons Parsley, chopped
  • 2 teaspoons Fresh Thyme
  • 2 teaspoons Fresh Rosemary

Mash Potato

  • 1kg Potatoes (6-8 large potatoes) Washed, Peeled and Cubed into 2cm pieces
  • 100g Milk of choice (Thermomix version)
  • 150g Water (Thermomix version only)
  • 30g Nuttelex (or Butter)
  • 1 cup Grated Cheese (or 1 fork beaten Egg for dairy free option)

Thermomix Method

  1. Place the spring onion, carrot, capsicum and zucchini into Thermomix bowl and chop for 5 seconds / speed 5.
  2. Add the Garlic oil and sauté for 2 minutes / 100 degrees / speed 1.
  3. Add the mince and cook for 10 minutes / Varoma / Reverse  / Speed Soft.
  4. Add the vegetable stock and water, parsley, tomato paste, tamari. Cook for 15 minutes/ Varoma / Reverse  / Speed Soft.
  5. Arrange the meat either in one large dish or in individual ramekins (great for toddler sized portions).
  6. Wash and dry the Thermomix bowl.
  7. Preheat the oven to 180C.
  8. Place the milk and chopped potatoes into Thermomix bowl. Cook for 20-25 minutes / 100 degrees / speed 1.
  9. Ensure the potatoes are cooked, then mash 20 seconds / speed 3.
  10. Cover the mince with mashed potato and sprinkle the top with the grated cheese, or brush with a whisked egg.
  11. Cook in a preheated oven for 20 minutes if using ramekins or 30 minutes if using a large dish.
  12. Serve with a side salad if you wish.

Conventional Method

  1. Dice the carrot, zucchini, and red capsicum into small pieces. Finely slice the spring onion stalks.
  2. Heat the Garlic Oil in a large frying pan and add the mince. Brown lightly and then add the spring onion, diced carrot, zucchini, capsicum, and cook, stirring for 3-5 minutes.
  3. Reduce the heat and add the tamari, tomato paste, stock and water and stir to combine. Cover the frying pan and simmer for 15 minutes or until the mince is just cooked through, vegetables are tender and the mixture is not too watery.
  4. Arrange the meat either in one large dish or in individual ramekins (great for toddler sized portions).
  5. Meanwhile, cook potato in a large saucepan of boiling water for 10-15 minutes or until tender. Drain the potatoes and return to saucepan.
  6. Add in the milk and butter and mash the potatoes.
  7. Cover the mince with mashed potato and sprinkle the top with the grated cheese, or brush with a whisked egg.
  8. Cook in a preheated oven for 20 minutes if using ramekins or 30 minutes if using a large dish.
  9. Serve with a side salad if you wish

 

Notes

* You can also use Lamb Mince instead to make Shepherd’s pie!

** Instead of just water, you could use ½ – 1 cup of red wine and then top up water to make 200ml – TRUST me it is worth it 😉

 

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