STAR INGREDIENTS:

Lentils: Incorporating legumes into your diet allows you to reduce consumption of red meat and processed meat and increase your intake of fibre and antioxidants (anthocyanins). These are key elements in helping to reduce the risk of developing cancer. Lentils also contain a number of important nutrients, including iron and folic acid.

Cauliflower: Cruciferous vegetables (including cabbage, broccoli and radish) are one of the most studied vegetable families and the topic of more than 20,000 scientific articles in past decades. They are the only plant foods that contain significant quantities of glucosinolates, phytochemical compounds activated by chewing. According to recent studies, regular consumption of vegetables from this family could reduce the risk of colorectal cancer by 30%.

Shepherd’s pie with lentils

Author: Richard Béliveau
From the book Cooking with Foods that Fight Cancer by Denis Gingras and Richard Béliveau

4-6 Servings     1 hour 15 minutes

INGREDIENTS :

  • 2 small potatoes, quartered
  • 2 carrots, sliced
  • 1 cauliflower, divided into florets
  • Olive oil
  • 3 or 4 garlic cloves
  • 1 large onion, chopped
  • 250 g (1/2 lb) lean ground beef
  • 2 ¼ cups (475 g or 1 540-ml can) canned red lentils, rinsed and drained
  • 1 tsp. dried savory or thyme
  • 1 tbsp. dried parsley
  • Salt and freshly ground pepper
  • 1 ½ cups (285 g) creamed or whole-kernel corn
  • 1 tsp. butter, cut in pieces

METHOD:

  1. Preheat the oven to 350 F (180 C).

  2. In a pot, boil the potatoes and carrots approximately 20 minutes.

  3. Cook the cauliflower in the microwave for 8 to 10 minutes (with 2 tbsp. water) or steam.

  4. Meanwhile, heat the olive oil in a large skillet. Cook the garlic and onion over medium-high heat approximately 5 minutes, until tender.

  5. Add the beef and cook, stirring.

  6. When the beef is cooked, add the lentils, savory and parsley.

  7. Add salt and pepper to taste. Stir for 2 to 3 minutes and remove from heat.

  8. Drain the potatoes, carrots and cauliflower. Mash them, then add salt and pepper to taste.

  9. Pour the meat and lentil mixture into a baking dish.

  10. Cover with the corn and finish with the mashed vegetables.

  11. Dot with the small pieces of butter and cook in the oven for 30 minutes, uncovered.

2019-12-20T09:48:35-05:00