Shepherd’s Pie with Mashed Cauliflower
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Shepherd’s Pie with Mashed Cauliflower

Submitted by: Isabel De Los Rios

Prep Time: 10 Minutes

Cook Time: 1 Hour

Servings: 4

If you’ve never had buttery mashed cauliflower paired with juicy ground beef and cheese, you’re in for a real treat. Swapping out white potatoes for cauliflower "mashed potatoes" is also a great way to start incorporating more low-glycemic carbohydrates into your healthy eating plan.


    2 1/2 tbsp. butter

    3 c. cauliflower

    1 sml. onion

    2 clove garlic

    3 stlk. celery

    3 med. carrot

    1 lbs. ground beef

    1 tbsp. tomato paste

    2 tbsp. fresh parsley

    1 tsp. sea salt

    black pepper to taste

    1/2 c. mild cheddar cheese


Preheat the oven to 400ºF. Grease a small casserole dish with ½ teaspoon butter and set aside.

Steam chopped cauliflower for 15-20 minutes, or until mushy.

Heat 1 teaspoon butter in a large skillet over medium heat. Add diced onion and minced garlic; cook for 3 minutes. Add diced celery and diced carrots; cook for 5 minutes. Add ground beef and cook for 10 minutes, breaking it apart until browned. Add tomato paste, parsley, sea salt, and pepper; mix until combined. Let simmer while you prepare the mashed cauliflower topping.

For the topping, drain the cooked cauliflower. Mash or puree with an immersion blender until smooth. Add 2 tablespoons of butter and blend again.

Now it’s time to assemble the pie! Spread the meat and vegetable mixture on the bottom of the casserole dish. Top with mashed cauliflower and smooth with a spatula. Cover with shredded cheese (optional).

Bake for 30 minutes or until top is golden brown.