Lentil Shepherd's Pie

PreconceptionBritish-inspiredMediumServes 245 min

A savory stew of lentils and carrots topped with a layer of mashed sweet potato.

Lentils provide a superb source of plant-based iron, crucial for her blood health during any cycle phase, along with protective folate. Sweet potatoes offer a vibrant dose of beta-carotene and antioxidants, helping to protect both egg and sperm cells from oxidative stress. Together, they create a steady, warming baseline meal that builds essential nutrient stores for conception.

View Nutrition Facts

One serving≈500 kcal · 18 g protein

Calories500 kcal

Protein18 g

Carbs75 g · 15.5g sugar

Fat15 g · 4.9g sat

Fiber23 g

Sodium1,199 mg

Folate286 mcg DFE

Iron5.3 mg

Calcium148 mg

Choline89 mg

Iodine78 mcg

Vitamin D19 IU

Vitamin B120.1 mcg

Zinc2.7 mg

from its ingredients

Ingredients

2 sweet potatoes, peeled and cubed
¼ cup milk
1 tbsp butter
½ yellow onion, diced
2 carrots, diced
2 cloves garlic, minced
1 tbsp cooking oil
½ cup dry brown lentils, rinsed
1 ½ cups vegetable broth
1 tbsp tomato paste
½ cup frozen peas
½ tsp dried thyme
½ tsp salt
¼ tsp black pepper

Method

1Boil the cubed sweet potatoes in a pot of water for 10-15 minutes until tender. Drain, then mash with the milk, butter, and a pinch of salt and pepper. Set aside.
2While the potatoes boil, heat the cooking oil in an oven-safe skillet over medium heat. Sauté the diced onion and carrots until softened, about 5-7 minutes. Add the garlic and cook for 1 more minute.
3Stir in the tomato paste, dried thyme, brown lentils, and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until the lentils are tender and most of the liquid is absorbed.
4Preheat the broiler. Stir the frozen peas into the lentil mixture and season with salt and pepper to taste.
5Spread the mashed sweet potato evenly over the lentil mixture in the skillet (or transfer to a baking dish first).
6Broil for 3-5 minutes until the sweet potato peaks are lightly browned. Serve warm.

Plan and shop this meal

Tell us where you are in your journey and we’ll match meals like this to your days — free.

Start free