This vegetarian cottage pie with sweet potato mash is an absolute staple dinner for us in the colder months. It is slightly spicy thanks to the harissa hit, which is then offset by the natural sweet creaminess of the mash. If you are looking for an all-in-one warm and comforting dinner, this is definitely the recipe for you!
I love a hearty, wholesome and comforting meal and they don’t come better than this warm and spicy vegetarian cottage pie with sweet potato mash. For me, sitting down with my family to a meal like this absolutely makes me smile from the inside out.
This cottage pie recipe uses a vegetarian mince along with plenty of legumes and vegetables to increase the plant power in this dish. It has a delicious tomato based sauce that is infused with a subtle harissa flavouring which is then topped with a wonderfully thick layer of sweet potato mash and crispy melted cheese.
Being a fibre rich dish, alongside being high in plant protein and low in saturated fat, this dish is a tasty way to increase whole foods in your meals. Including more whole foods in your diet can also help to support your blood glucose levels and overall diabetes management.
If you would like to read more about adding whole foods to your diet then check out my post on A Whole Food Diet and Diabetes.
Is Cottage Pie Healthy?
Absolutely yes! I know the word pie can make you think of those rather unhealthy thick, pastry encased, meat filled versions. But not all pies have to be like that.
To start with, a traditional cottage or shepherd’s pie uses a mashed potato topping which is far better for you than pastry. These savoury pies use minced meat in the filling which when eaten in moderation also isn’t too bad for you.
However, there is a way to make your cottage pie even healthier and better for you, using this recipe for vegetarian cottage pie with sweet potato. The ingredients used in this recipe are all great switches and additions that you can make in a lot of your savoury dishes. Below highlights a couple of these healthier options:
Vegetarian Mince
Vegetarian mince is made from plant-based proteins instead of animals. The manufacturing process of plant-based proteins is more sustainable and kinder to the planet as well as to our bodies.
Vegetarian mince compared to a meat mince is:
- Lower in saturated fat
- High in plant protein
- Still gluten-free
- Great for our gut microbiome
There are lots of minced meat alternatives available in UK supermarkets now, but I have to say our favourite is still Quorn Meat Free Mince
Quorn mince is made from mycoprotein. Mycoprotein is a natural, nutritious fungus that grows in the soil and then goes through a process of fermentation in order to continue growing. Quorn mince is soy free as well.
Sweet Potatoes
Sweet potatoes are a great addition to your diet if only to add some extra variety. Whilst they aren’t necessarily any healthier than a white potato they do offer a different nutrition profile and can impact blood sugars differently.
A sweet potato has a slighter lower glycaemic index than its white counterpart which means a slower impact on blood sugars. And it is also full of vitamin A.
If you are looking for more warm and comforting recipes then take a look at these other suggestions:
- WARM AND SPICY CAJUN SQUASH SOUP
- VEGETARIAN LENTIL AND CHICKPEA MOUSSAKA
- EASY VEGAN LENTIL AND BEAN CHILLI
- EASY VEGAN MUSHROOM STROGANOFF
What you will need to make vegetarian cottage pie with sweet potato
- Sweet potato
- Has a lower glycaemic index than a white potato which means it will be slower to impact blood glucose levels
- Full of Vitamin A
- White potato
- Nutrient-rich and Full of fibre and carbs
- When mashed adds an extra creaminess to the sweet potatoes
- Onion
- An essential base component to a savoury mince dish
- Adds a natural sweetness and bite.
- Carrots
- A particularly good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants
- Adds some texture to the mince
- Harrisa paste and spice mix
- I use the paste by Belazu. Even though it’s a little more expensive I think it is worth it for the unbeatable flavour.
- The Harissa spice mix is from Sainsbury’s and is a Harissa-style seasoning with coriander seeds, dried garlic and chilli flakes
- Tinned tomatoes
- A brilliant source of the antioxidant lycopene, which has been linked to many health benefits as well as vitamin C and K
- I really like the tinned cherry tomatoes but you can also use chopped
- Chickpeas
- a nutritional superstar, rich in plant-based protein, full of fibre and nutrients
- have a slightly nutty taste and adds a pleasantly grainy texture to the dish
- Red lentils
- A great source of protein, fibre and B vitamins
- Also helps to thicken the sauce, giving this dish a great hearty texture
- Vegetable stock
- Adds an extra vegetable depth to the sauce
- Peas
- I use frozen petit pois purely from a preference point of view
- A good source of vitamins C and E, Zinc
- Vegetarian mince
- I use the Quorn meat free mince
- If using another variety check the cooking instructions as you may need to amend how and when you add it to the sauce.
- See above for more info
- Cheddar cheese
- I love Cheddar cheese!
- Adds a decadently delicious cheese topping on top of the mash
How to make vegetarian cottage pie with sweet potato mash
Whilst this is an easy recipe there are quite a few steps and preparation involved which makes it a longer recipe overall to make. But the extra time is definitely worth it!
Start by peeling your sweet and white potatoes and cut them into even chunks. Place them in a saucepan, cover them with water and cook on a high heat. Once the water is boiling turn the heat down and continue to cook for 13-15 minutes depending on how big your chunks were.
Whilst your potatoes are cooking you can start making the sauce for the spicy harissa mince. On a medium heat, in another saucepan that is oven safe, add a little oil. Once hot add your onions and gently fry until soft and translucent. Next add your chopped carrots, harissa paste and spice. Stir well and heat gently for a couple of minutes.
Now add your tinned tomatoes, chickpeas with water, red lentil and vegetable stock. Stir everything well and leave on the hob to gently simmer for 15 minutes.
By this point, your potatoes should be cooked. If a knife goes through the middle of a potato chunk without meeting any resistance, strain your potatoes and put them back in your pan for mashing. Otherwise, cook for another couple of minutes until soft but not falling apart.
Once you’re ready to mash your potatoes add a little butter or extra virgin olive oil and lots of salt and pepper. Set the potatoes to one side.
Now back to your mince. Once the sauce has started to thicken up you can add your Quorn mince and peas. Stir them through the sauce and increase the heat slightly. You may want to add a little extra water at this point if your sauce is too stodgy.
Turn your oven on 190 C / 170 C Fan
Once the mince is starting to bubble again it’s time to assemble. Take the mince off the hob and add your prepared sweet potato mash. Sprinkle over the grated cheese and place it into the preheated oven for around 30 minutes.
Serving suggestions
This vegetarian cottage pie really is a complete meal. But I always want more veg!
Serve your pie with some simple steamed or boiled green veg like cabbage, broccoli or beans. But if you want your green veg to be extra special then what not try roasting them as I do in my PESTO ROASTED GREEN VEGETABLES recipe. Simply leave out the pesto and add a little extra olive oil.
How to store any leftovers
This cottage pie will generously serve 6 people. So if you have any leftovers then you can store them in a container in your fridge for 3-4 days and reheat them in the microwave or oven.
Can I freeze vegetarian cottage pie?
Yes, you can. I often freeze the leftovers in portioned foil containers that can go straight into the oven to reheat. The cottage pie will keep for 3 months in the freezer, just make sure to defrost it before reheating.
Diabetes Note
Being a fibre rich dish and full of whole foods, this vegetarian cottage pie with sweet potato really can help to support your blood glucose levels and overall diabetes management.
Carb Counting
The overall carb count for this based on the ingredients used and we would count for is:
- 700g of Raw peeled sweet potato = 149.1g of carbs
- 700g of Raw peeled white potatoes = 137.2g of carbs
Now add all the carbs together – 149 + 137 = 286g of carbs
Finally divide this by the serving size, 6 – 286/6 = 48g of carb per portion
Please note this carb count amount per portion is based on the ingredients listed above and may differ depending on what you use and how much you choose to eat.
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Vegetarian Cottage Pie with Sweet Potato
If you are looking for an all-in-one warm and comforting dinner, then this vegetarian cottage pie with sweet potato is definitely the recipe for you!
6
servings40
minutes30
minutes1
hour10
minutesKeep the screen of your device on
Ingredients
700 g sweet potato, peeled and cubed
700 g white potato, peeled and cubed
1 medium onion, finely chopped
2 medium carrots, sliced into rounds
3 tsp rose harissa paste
1 tsp harissa spice
1 can tinned tomatoes
1 can tinned chickpeas
70 g dried red lentils
300 ml vegetable stock
120 g frozen peas
500 g Quorn meat free mince
80 g cheddar cheese, grated
Directions
- Start by peeling your sweet and white potatoes and cut them into even chunks.
Place them in a saucepan, cover them with water and cook on a high heat.
Once the water is boiling turn the heat down and continue to cook for 13-15 minutes depending on how big your chunks were. - Whilst your potatoes are cooking you can start making the sauce for the spicy harissa mince. On a medium heat, in a saucepan that is oven safe, add a little oil.
Once hot add your onions and gently fry until soft and translucent. - Next add your chopped carrots, harissa paste and spice. Stir well and heat gently for a couple of minutes.
- Now add your tinned tomatoes, chickpeas with water, red lentils and vegetable stock. Stir everything well and leave on the hob to gently simmer for 15 minutes.
- By this point, your potatoes should be cooked. If a knife goes through the middle of a potato chunk without meeting any resistance, strain your potatoes and put them back in your pan for mashing. Otherwise, cook for another couple of minutes until soft but not falling apart.
- Once you’re ready to mash your potatoes add a little butter or extra virgin olive oil and lots of salt and pepper. Set the potatoes to one side.
- Now back to your mince. After the15 minutes the sauce will have started to thicken up.
Add your Quorn mince and peas to the sauce. Stir thoroughly and increase the heat slightly. You may want to add a little extra water at this point if your sauce is too stodgy. - Turn your oven on 190 C / 170 C Fan
- Once the mince is starting to bubble again its time to assemble. Take the mince off the hob and add your prepared sweet potato mash. Sprinkle over the grated cheese and place it into the preheated oven for around 30 minutes.
- Once golden and bubbling serve with your choice of fresh green veg
Equipment
- Large saucepan
- Oven Safe Saucepan
Tips and Notes
- If using another variety of vegetarian mince check the cooking instructions as you may need to amend how and when you add it to the sauce.
- If you don’t have an oven safe saucepan simply transfer your mince into an ovenproof dish after step 10, add the mash on top and then pop it in the oven.
- This vegetarian cottage pie can also be made in advance. Assemble the cottage pie up to step 12 and once cooled leave it in the fridge for 28-48 hours. You may want to increase your cooking time by 10-15 minutes if cooking straight from the fridge.
- Diabetes Note – Being a fibre rich dish and full of whole foods, this vegetarian cottage pie with sweet potato really can help to support your blood glucose levels and overall diabetes management. More info on carb counting is above.
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