Shepherd’s Pie Topped with Parsnip Mash

If you love this soul-warming classic, this version—which is topped with parsnips rather than classic mashed potatoes—will satisfy without leaving you feeling too full. Packed with vegetables, protein, and loads of fresh herbs, it’s a complete meal that makes for the easiest leftovers throughout the week.

This recipe yields 6 servings


INGREDIENTS


  • For the Filling:
  • 1 teaspoon ghee
  • 1 yellow onion, chopped
  • 3 garlic cloves, chopped
  • 2 lbs ground beef
  • 2 celery stalks, chopped
  • 2 carrots, chopped
  • ⅔ cup petite green peas
  • ¼ cup parsley, finely chopped
  • 3 tablespoons tomato paste
  • 1 cup chicken broth
  • 2 teaspoons sea salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried thyme

  • For the Topping:
  • 1 lb parsnips, peeled and quartered
  • 10 ounces coconut milk
  • 2 large garlic cloves, minced
  • 1 tablespoon sea salt
  • ½ teaspoon black pepper
  • 1 tablespoon ghee
  • 1 egg yolk (optional)

  • For the Filling:
  • 1 teaspoon ghee
  • 1 yellow onion, chopped
  • 3 garlic cloves, chopped
  • 900 g ground beef
  • 2 celery stalks, chopped
  • 2 carrots, chopped
  • 85 g petite green peas
  • 32 g parsley, finely chopped
  • 3 tablespoons tomato paste
  • 240 ml chicken broth
  • 2 teaspoons sea salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried thyme

  • For the Topping:
  • 450 g parsnips, peeled and quartered
  • 295 ml coconut milk
  • 2 large garlic cloves, minced
  • 1 tablespoon sea salt
  • ½ teaspoon black pepper
  • 1 tablespoon ghee
  • 1 egg yolk (optional)

Directions

1. In a large skillet, over medium heat, sauté onion and garlic in ghee until translucent.
2. Add carrots and celery and cook another five minutes or until they begin to soften.
3. Turn heat to high and add the ground beef. Cook until all the meat is browned.
4. Add the remaining filling ingredients and turn heat to low. Simmer for 20-25 minutes or until the mixture has thickened.
5. Meanwhile, steam parsnips until fork tender.
6. Transfer to a pot. Add all remaining topping ingredients, except for the egg yolk.
7. Using an immersion blender, blend until creamy and smooth. (Mashed potato consistency)
8. When the parsnip mash has partially cooled, add egg yolk and blend until fully incorporated.
9. In a 9 x 13 glass baking dish, add the meat mixture. Spread the parsnip mash on top. Using the back of a fork lift the mash to make a fork design with hills and valleys.
10. Bake for 25 minutes at 400 degrees Fahrenheit / 200 degrees Celsius or until the parsnips begin to brown.
11. Allow it to rest before serving.

 

Creamy Parsnip Purée

Ghee and coconut milk complement the natural creamy flavor of the parsnips, which is one of our favorite root vegetables. As indulgent tasting as it is, this dish is much lighter than traditional potato purée while also being SIBO-friendly and low FODMAP. A comforting side that goes well with slow-cooked meats and vegetables, as well as juicy roast chicken.

This recipe yields 6 servings


INGREDIENTS

  • 1 pound parsnips
  • 10 ounces coconut milk
  • 2 teaspoons garlic or 2 large garlic cloves, minced
  • 1 tablespoon sea salt
  • 1 tablespoon ghee
  • 0.5 kilograms parsnips
  • 15 ml coconut milk
  • 2 teaspoons garlic or 2 large garlic cloves, minced
  • 1 tablespoon sea salt
  • 1 tablespoon ghee

Directions

  1. Peel parsnips and cut them in thirds. 

  2. Add a small amount of water to the bottom of a pot and bring to a boil. Add parsnips to a steamer basket above the boiling water and allow them to soften until they can be easily pierced with a fork.

  3. When cooked, remove steamer basket from pot and drain water. Add parsnips into the pot.

  4. Add coconut milk, garlic, sea salt, and ghee. Using an immersion blender, mix all the ingredients until the consistency is creamy and smooth.

  5. Serve as a side dish or as a spread under a braised meat dish, such as beef brisket.


Tips

**For those following a SIBO diet, omit the garlic and instead add fresh herbs such as rosemary and thyme.

**Depending on the size of parsnip, you may need to add more coconut milk to get a creamier consistency. 

**A food processor or a high-powered blender like a Vitamix can be used instead of an immersion blender.