Buckwheat Shepherd’s Pie

Our dietitians' favourite

Nutritious buckwheat is not often cooked whole. Its pronounced nutty flavour needs to be softened, as in this recipe that highlights the qualities of this excellent grain.

  • Prep: 40 min
  • Cooking: 1 h
Yields 4 - 6 servings
buckwheat shepherd s pie

Ingredients

  • 1 1/2 lb (675 g) potatoes peeled
  • 1/3 cup (80 mL) sour cream
  • 1 1/2 cups (375 mL) Canadian Monterey Jack shredded
  • Salt and pepper to taste
  • 1 1/2 cups (375 mL) red onion chopped finely
  • 1 Container (227 g) crimini mushrooms sliced
  • 3 tbsp (45 mL) butter
  • 1/2 cup (125 mL) toasted buckwheat
  • 2 tbsp (30 mL) fresh coriander chopped
  • 1 tbsp (15 mL) chipotle in adobo chopped
  • 1 cup (250 mL) canned, diced tomatoes
  • 1 cup (250) vegetable broth
  • 3 cups (750 mL) corn kernels

Preparation

Cook potatoes in salted water. Mash and set aside in a bowl.

Add sour cream and Monterey Jack cheese. Season with salt and pepper and mix well. Refrigerate.

Preheat oven to 375°F (190°C).

In a large skillet, sweat onion and mushrooms in butter for 10 min without browning.

Add buckwheat, coriander, chipotle, tomatoes and stock. Bring to a full boil, reduce the heat and simmer, uncovered, 6 min. Transfer to an 8-inch (20 cm) square baking dish. Top with corn kernels. With a fork, spread mashed potato evenly over the top. Bake in the middle of the oven 40 min. Serve promptly.

Tips

Chipotle in adobo sauce can be found in jars or cans in the Mexican products section of major supermarkets. Chipotles are red jalapeño peppers that are smoked and dried and preserved in a sauce. In recipes, the peppers are usually drained and chopped before using.

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Nutrition

Nutritional Information

per serving
Energy: 394 Calories
Protein: 16 g
Carbohydrate: 50 g
Fat: 17 g
Fibre: 7.1 g
Sodium: 374 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 25 % / 271 mg
Vitamin C: 41 %
Magnesium: 36 %
Folate: 34 %
Phosphorus: 33 %