Shepherd's Pie

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Serves 8 to 10

This is a hearty and satisfying vegetable stew with a top "crust" of mashed potatoes.

4 large russet potatoes
1/2 to 1 cup soy milk or rice milk
1/2 teaspoon salt
1/2 cup water or vegetable stock
2 onions, chopped
1 large bell pepper, diced
2 carrots, sliced
2 stalks of celery, sliced
2-1/2 cups sliced mushrooms (about 1/2 pound)
1  15-ounce can crushed or ground tomatoes
1 15-ounce can kidney beans, drained
1/2 teaspoon paprika
1/2 teaspoon black pepper
2 tablespoons soy sauce

Scrub and dice potatoes, then simmer in 1 cup water until tender, about 15 minutes. Mash, without draining, then add enough soy milk or rice milk to make them smooth and spreadable. Mix in salt and set aside.

Heat 1/4 cup water or stock in a large pot and add onions. Cook for 3 minutes, then add bell pepper, carrots, and celery. Cook for 5 minutes over medium heat. Add mushrooms, then cover pan and cook an additional 7 minutes, stirring occasionally. Add tomatoes, kidney beans, paprika, black pepper, and soy sauce. Cover and cook 15 minutes.

Preheat oven to 350°F. Transfer vegetables to a 9 x 13-inch baking dish and spread the mashed potatoes evenly over the top. Sprinkle with paprika. Bake for 25 minutes, until hot and bubbly.

Nutrition information per serving: 217 calories; 6 g protein; 47 g carbohydrate; 0 g fat; 257 mg sodium; 0 mg cholesterol.

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