Vegan Cottage Pie
Soya mince is one of the quickest meals to make because all it requires is a good soak and a little bit of cooking.
Soya mince is also a good source of protein and insoluble fiber. Now while I know the naysayers will slam it, listen to this. Soya mince, chunks, prawns and soya meat is made from the by-product (defatted soy flour) during the extraction of soy bean oil.
Personally I would choose a soya protein over a meat product any given Sunday. My tummy is happier and my body lacks nothing in terms of protein.
This recipe was developed for a wrap but quickly morphed into a cottage pie when my lovely neighbour Shay, gifted me with a bowl of fresh home made pesto.
Did you know: Soya is a textured vegetable protein and it was invented in the 1960s by a company named Archer Daniels Midland. TVP is is often not 100% soya so it’s essential that you’re aware of the ingredients at the back of your products. Soya is relatively cheap and you can use it and cook it exactly like you would meat.
Ingredients for 4 portions
1 cup of soya mince, soaked
1 onion, sliced
1 tsp cinnamon powder
1 tsp ginger powder (you can use fresh ginger)
1 tsp garlic/1 whole fresh garlic
1 tsp Avacado oil (I find that soya cooks best in this oil)
1 tsp dried thyme or 1 tbsp fresh thyme
1 curry leaf stem
1 star aniseed
2 tsp jeera powder
1 tsp garam masala
1/2 punnet fresh cherry tomatoes
1/4 cup peas or any other vegetable of your choosing (not corn - see note below)
2 cups diced pumpkin/12 baby potatoes
salt and pepper to taste
pesto (optional)
ground hemp seeds/cheese
Method
Soak your soya mince in cold water by covering it fully.
Steam your potatoes or pumpkin in the microwave for 4/5 minutes respectively.
In large pre-heated pan on medium-high heat, drop in olive oil, and fry onions, curry leaf, thyme and the star aniseed.
Add all your spices, garlic and ginger to the pan and give it a stir. Let that sizzle for 1 minute.
Pour 1/8 of a cup of water into the pan and give it a stir.
Drain the soya mince and add all of it to the pan. Mix through the spices well and lower the heat slightly. Keep tossing the mince until it’s well-cooked for like 10 minutes.
Add cherry tomatoes, peas or 1/2 cup of any frozen vegetable mix. Just make sure it doesn’t have corn because corn is considered a carbohydrate.
Salt well and cover your pan, turn the stove off and let everything steam in it’s own heat.
Mash potatoes with the skin on or pumpkin. The pumpkin is a healthier carb option and it’s okay to eat this at night as well because it’s a very low carb. Lower than butternut. Salt and pepper the mash well.
To assemble, add mince, then layer with mashed potatoes. At this stage you can add cheese, I wouldn’t advise it if you’re watching your protein intake. If you’re not, then go for it. I ground hemp seeds and used that as my crust on the pumpkin tops. The potato tops pies were injected with dollops of fresh pesto. If you have that at home try it because it will elevate this dish to a whole other level.
Grill until the tops are crispy. The pumpkin won’t crisp like the potato mash, but it will be ready in less than 10 minutes.
