Another great holiday entertaining recipe for you! This French onion shepherd’s pie is a total knockout. Super comforting, hearty enough to serve as a plant-based main, make ahead-friendly, and just so flavourful from all of the caramelized onions. We top it with a creamy and satisfying cauliflower potato mash for a little extra vegetable goodness.
This recipe takes some extra time because of the caramelized onions. They’re combined with French lentils and other aromatics to form the base of this pie. Once all of that’s squared away (and you could definitely make the base portion several days in advance), we steam some cauliflower and potatoes and whip them up into fluffy clouds to dollop on top. This is about 2 hours of cooking when all is said and done, but that’s what holidays are all about, right? A little extra effort for all of your favourite people 🙂
I cooked all of these components, and even did the final bake on the pie itself, in pieces from the All-Clad Essentials Nonstick Set. While this post is supported by All-Clad, I have to say that I love cooking with these pans so much (and basically everything else that All-Clad makes). These pans have all the ease of nonstick (so much easier to clean), they can go straight from the stove to the oven, and they’re easy to store in your cabinets without getting scratched thanks to the tidy nesting capability. I’ve been working with All-Clad since the summer, and as someone who used to have a total mish mash of pots and pans, it definitely inspires cooking confidence to have all the right tools for the job.
With all that said, I hope that you give this cozy recipe a shot for your next gathering! If you’re in the throes of planning your holiday meals. Is it too early to get a Christmas tree? Asking for a friend 🙂 Have a great week!
FRENCH ONION SHEPHERD’S PIE WITH LENTILS & CREAMY CAULIFLOWER POTATO MASH
SERVES: 8-10
NOTES: You could do an all cauliflower mash if you’re avoiding potatoes. Just substitute another 4 cups of chopped florets and start with only half the amount of non-dairy milk. Add more as needed until you reach a creamy consistency.
-To make ahead: thoroughly cool the French onion/lentil base in your serving dish. Once cooled, cover the dish and store it in the fridge. Make the cauliflower potato mash and let it cool before storing in a separate sealable container in the fridge. On the day that you’re serving, evenly spread the cauliflower potato mash over the French onion filling. Drizzle the top with olive oil and bake in a 375 degree oven for 45 minutes.
FRENCH ONION & LENTIL FILLING:
2 tablespoons olive oil, plus extra
3 lbs yellow onions, peeled and sliced into half moons
sea salt and ground black pepper, to taste
1 tablespoon thyme leaves, minced
1 bay leaf
1 clove of garlic, minced
1 tablespoon tomato paste
1 ½ cups French lentils, rinsed
1 ½ tablespoons sherry/balsamic vinegar
1 ½ tablespoons gluten-free tamari soy sauce
5 cups vegetable stock (plus extra)
CAULIFLOWER POTATO MASH:
2 cups water
2 cloves of garlic, peeled and smashed
1 ½ lbs Yukon gold potatoes, peeled and chopped
4 cups cauliflower florets (from approximately ½ a large head)
4 tablespoons vegan butter, room temperature
½ cup unsweetened non-dairy milk
1 tablespoon nutritional yeast
sea salt and ground black pepper, to taste
Heat a large (preferably nonstick) soup pot over medium heat. Pour in the olive oil and swirl it around. Add all of the sliced onions to the pot. You should hear a moderate sizzle. Saute the onions, stirring often, until they are just starting to soften on the edges. Then, lower the heat slightly. Keep cooking and stirring the onions occasionally until they are light golden brown, jammy, and super sweet. Not quite in the caramelized state, but getting there. This process will take anywhere from 45 minutes to an hour. Add splashes of water if the onions start to dry up/stick.
Increase the heat back to medium. Add the thyme, bay leaf, and garlic to the pot and stir until fragrant, about 30 seconds. Add the tomato paste and stir. Cook for about one minute. Add the lentils to the pot and stir. Then, add the sherry vinegar and tamari to the pot. Scrape up any browned bits on the bottom of the pot. Season everything with salt and pepper. Add the vegetable stock to the pot and stir once more. Cover the pot and bring it to a boil. Lower the heat to a simmer and then cook until lentils are tender, about 25-30 minutes. There should be just enough liquid to surround the onions and lentils. Add more vegetable stock if necessary.
Remove the bay leaf from the pot and allow the French onion base to cool slightly before transferring to a large, oven-safe skillet or other baking dish. I used an All-Clad Essentials Nonstick 12-inch round skillet. Set aside.
Make the creamy cauliflower potato mash! Pour the water into a large soup pot (I used the All-Clad Essentials stock pot with steamer insert) and bring it up to a boil. Pop the smashed garlic cloves in the water. Place the potatoes and cauliflower either directly into the pot or in a steamer insert. Keep the water at a strong simmer and close a lid on top of the pot. Steam the cauliflower and potatoes until the potatoes are fork-tender, about 20 minutes.
Drain the vegetables and return them to the pot. You can keep the garlic or toss it, your choice! Add the vegan butter, non-dairy milk, nutritional yeast, and lots of salt and pepper. Using a hand masher, mash the cauliflower and potatoes until smooth and creamy. Adjust the seasoning if necessary and set aside.
Preheat the oven to 375 degrees F.
Transfer the French onion and lentil base to an oven-safe skillet or other baking dish. I’ve used an All-Clad Essentials nonstick 12-inch skillet that is also oven-safe. Smooth the French onion and lentil base out. Then, dollop the creamy cauliflower and potato mash on top. Carefully spread the mash out over the surface of the French onion and lentil base. Drizzle the top of the mash with olive oil and some extra pinches of salt and pepper.
Bake the French onion shepherd’s pie for 25 minutes, or until bubbly and totally heated through. You can broil the top for extra browning if you like. Remove the pie from the oven and let it sit for 5 minutes before serving in shallow bowls.
High Protein Tofu and Black Bean Enchilada Skillet
If you’re craving enchiladas, this easy Mexican-inspired dinner will surely hit the spot! This Tofu and Black Bean Enchilada Skillet is packed with about 30 grams of protein per serving. It’s budget friendly, made with simple ingredients and great for a vegetarian dinner that the whole family will love. Feel free to add extra veggies and serve with chips, fresh cilantro and plain greek yogurt for even extra protein.
We’ve been having unusually warm weather lately, but I’m still in winter mode, and even hoping for at least one more snow. Our whole family had the flu last week and it was brutal. There were a few days where no one even left the bedroom, and I certainly wasn’t doing much cooking. Now that I’m feeling better, I’m catching up on my favorite comfort foods, and this Tofu and Black Bean Enchilada Skillet is at the top of the list! Each serving is packed with about 30 grams of protein, it’s easy to make and freezer friendly.
Why You’ll Love This Vegetarian Enchilada Skillet
Hearty and filling – This enchilada skillet recipe is packed with tofu, black beans and cheese making it a filling dinner that the whole family can enjoy. Each serving has about 30 grams of protein, making it a great meat free balanced dinner. Serve with a side salad or chips and salsa.
It’s packed with flavor – If you like enchiladas, you will love the flavor of this easy skillet dinner. It gets loaded with warm seasonings and fire roasted tomatoes. Make sure to use a well seasoned enchilada sauce for maximum flavor.
Made in One Pot – This recipe can be made in one pot using an oven-safe skillet. If you don’t have a skillet that can go directly into the oven, you can transfer everything to a baking dish and then top with cheese before placing in the oven.
Why Your Body Will Love This Cozy Meal
Blood Sugar Regulation – Black beans are high in fiber and protein, giving them a low glycemic index. This means they digest slowly and don’t cause blood sugar levels to spike or rise too quickly. This makes black beans a healthy choice for people with diabetes who need to control their blood sugar levels more. They also keep you feeling full for a longer period of time since they digest slowly.
Protein – Tofu is a complete protein. It contains all nine essential amino acids that your body needs to build muscle and repair tissues. Tofu contains 10 grams of protein per half a cup, making it a great plant-based ingredient to incorporate into your diet. Black beans are also a great source of plant based protein.
Bone Health – Tofu contains high amounts of calcium and magnesium, which play a huge role in ensuring you grow and maintain healthy bones. Tofu is also rich in isoflavones, which are compounds found in plants that can help decrease the risk of osteoporosis, among other things.
Tofu and Black Bean Enchilada Skillet Recipe Ingredients
Tofu – I like to use this high protein, super firm tofu that I get at Trader Joe’s. I think that both Sprouts and Walmart have similar kinds. If you can’t find super firm, extra firm will work great, just make sure to press as much liquid out of it as you can before using.
Black Beans – I used two cans of black beans, which equals about 3 cups total. Black beans can be substituted with pinto or kidney beans, if needed.
Enchilada Sauce – I used red enchilada sauce, but green can also be used. I like the Hatch brand of enchilada sauce, but any brand can be used. The more flavor the better!
Spices – I also like to add my own flavors to make sure the tofu isn’t bland. I added cumin, paprika, chili powder, garlic powder, onion powder, salt and pepper. If you don’t already have those spices on hand, you could use a couple tablespoons of taco or chili seasoning mix.
Corn Tortillas – Yellow or white corn tortillas can be used in this recipe. Flour tortillas can be used, but they tend to get soft and kinda slimy once mixed with the enchilada sauce. The corn tortillas mix in nicely and hold their texture a little bit better.
Cheese – I like to use colby jack but any kind of cheese will work. Add pepper jack cheese if you want some heat!
How To Make This Satisfying Vegetarian Enchilada Recipe
Pre-heat oven to 425 degrees F. If not using pre-pressed tofu, press as much liquid out of the tofu as you can, and then use your hands to tear the tofu into bite sized chunks. You can also use a knife and dice it into bite sized pieces. Chop the corn tortillas into about 1 inch sized pieces and set aside.
Heat a large, oven safe, skillet over medium heat and add the olive oil. Once oil is hot, add in the diced onion, tofu, tamari, cumin, chili powder, paprika, garlic and onion powder, 1/4 teaspoon each of salt and pepper. Mix everything together until tofu is coated with all the spices. Cook until onion has softened and tofu is starting to brown, 5-7 minutes, stirring a few times.
Add in the diced corn tortillas and cook until tortillas are starting to soften, 2-3 minutes. You can add extra olive oil in if you want your tortillas to brown a little bit. Next, add in the black beans, diced tomatoes and enchilada sauce. Mix until everything is combined and allow enchilada mixture to come to a low simmer. Add any extra salt, as needed.
Add in the shredded cheese and mix until melted. Top with the remaining shredded cheese and either place the lid on until melted, or place entire skillet in a preheated oven until cheese on top is melted, about 5 minutes. Remove from oven, let cool a few minutes, garnish with fresh cilantro and enjoy with your favorite enchilada toppings.
Recipe Frequently Asked Questions
This recipe is already gluten free, just make sure that the enchilada sauce you use is certified gluten free.
Make this recipe vegan by using a vegan cheese substitute that melts well.
Is there a substitute for the tofu? If you’d rather not use tofu in this recipe, you can use crumbled tempeh, another meat substitute, or just double the amount of beans added.
Is this enchilada skillet freezer friendly? Yes, this meal can be frozen before or after it has been cooked. Use a freezer friendly, air-tight, container and freeze for up to 3 months. Thaw in the refrigerator or on the counter before heating, or heat from frozen.
How long do leftovers last? If stored in an air-tight container in the refrigerator, leftovers should last about 4-5 days.
Have a question I didn’t answer? Ask me in the comment section below and I will get back to you ASAP!
High Protein Tofu and Black Bean Enchilada Skillet
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Author:She Likes Food
Total Time:45 minutes
Yield:4-6
Diet:
Vegetarian
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Description
If you’re craving enchiladas, this easy Mexican-inspired dinner will surely hit the spot! This Tofu and Black Bean Enchilada Skillet is packed with about 30 grams of protein per serving. It’s budget friendly, made with simple ingredients and great for a vegetarian dinner that the whole family will love. Feel free to add extra veggies and serve with chips, fresh cilantro and plain greek yogurt for even extra protein.
Ingredients
2 tablespoons olive oil
1/2 medium sized yellow onion, diced
1 (16 oz) package super firm, or extra firm, tofu (pressed if needed)
2 teaspoons cumin
1 1/2 teaspoons paprika
1 teaspoon chili powder
1 teaspoon granulated garlic
1 teaspoon onion powder
8 (6 inch) corn tortillas, yellow or white
2 (15 oz) cans black beans, drained and rinsed
1 (14.5 oz) can fire roasted diced tomatoes, with most of the liquid drained out
2 cups enchilada sauce, homemade or store-bought
2 cups shredded colby jack cheese
Salt and black pepper, to taste
Chopped fresh cilantro for garnish, if desired
Instructions
Pre-heat oven to 425 degrees F. If not using pre-pressed tofu, press as much liquid out of the tofu as you can, and then use your hands to tear the tofu into bite sized chunks. You can also use a knife and dice it into bite sized pieces. Chop the corn tortillas into about 1 inch sized pieces and set aside.
Heat a large, oven safe, skillet over medium heat and add the olive oil. Once oil is hot, add in the diced onion, tofu, tamari, cumin, chili powder, paprika, garlic and onion powder, 1/4 teaspoon each of salt and pepper. Mix everything together until tofu is coated with all the spices. Cook until onion has softened and tofu is starting to brown, 5-7 minutes, stirring a few times.
Add in the diced corn tortillas and cook until tortillas are starting to soften, 2-3 minutes. You can add extra olive oil in if you want your tortillas to brown a little bit. Next, add in the black beans, diced tomatoes and enchilada sauce. Mix until everything is combined and allow enchilada mixture to come to a low simmer. Add any extra salt, as needed.
Add in the shredded cheese and mix until melted. Top with the remaining shredded cheese and either place the lid on until melted, or place entire skillet in a preheated oven until cheese on top is melted, about 5 minutes. Remove from oven, let cool a few minutes, garnish with fresh cilantro and enjoy with your favorite enchilada toppings.
Notes
If you want to add extra veggies to this recipe, add them in at the same time you are adding in the onion and tofu. Bell peppers, mushrooms or zucchini would be great additions.
Prep Time: 15 mins
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