Being able to cook a hearty meal for the family is something that is really enjoyable for a lot of people, but once someone in that family needs to follow a low FODMAP diet, it can get really tricky to find something that isn’t full of high-FODMAP ingredients. That’s why we’ve come up with this low-FODMAP and gluten free Shepherd’s Pie for you, so that when you’re craving that homely, hearty meal – we’ve got you covered.
We have also made it gluten free for Coeliac Awareness Week 13-20 March!
The recipe sticks quite closely to an original Shepherd’s Pie recipe but swaps out some of the high-FODMAP ingredients such as plain flour, regular stock as well as onion and garlic without forgoing the great taste. Instead of the high FODMAP ingredients, we have used Orgran All Purpose Flour (Gluten free), Fodmapped For You Slow Cooked Chicken Stock and FreeFOD Onion Replacer and Garlic Replacer.
Low FODMAP and Gluten Free Shepherd’s Pie
1 Tbsp olive oil
500g lamb mince
2 carrots – finely chopped
1 celery stick – finely chopped
2 sprigs of fresh thyme
1 sprig of rosemary
1 sprig of dill (optional)
2 Tbsp Orgran All Purpose Flour (Gluten free)
500mL Fodmapped For You Slow Cooked Chicken Stock
1 Tbsp Worcestershire sauce
¼ cup tomato paste (~56 grams) – aim for garlic and onion free
1 tsp FreeFOD Low Fodmap Garlic Replacer
1 tsp FreeFOD Low Fodmap Onion Replacer
800g potatoes – chopped and peeled
30g butter and 2 Tbsp melted butter
½ cup Lactose free milk – Liddells Lactose Free Whole Milk and Arla Lacto Free Whole Milk
3-4 Tbsp Liddell’s Lactose Free Shredded Parmesan
You will also need:
2L ovenproof baking dish
1. Heat the olive oil in a large saucepan before adding the carrot and celery. Cook for 5 minutes and then add the lamb mince. Add the thyme and rosemary. Stir and break up the mince with a spatula for about another 5 minutes.
2. Slowly add the flour and stir well for a full minute or until combined well.
3. Add the stock to the mix, followed by the Worcestershire sauce, tomato paste, garlic replacer and onion replacer. Stir well and bring to the boil. Once boiling, reduce the heat to low for 30 minutes – stirring occasionally as the mixture thickens.
4. While the sauce is simmering, preheat the oven to 200°C (392°F). Cook the potatoes in a large saucepan of salted water. Boil the potatoes for about 10-15 minutes or until you can easily stab them through with a fork. Remove from the heat and drain the potatoes. Keep the potatoes in the pan and add the butter. Mash the potatoes until the butter has melted, then slowly add the milk with some salt and pepper. Keep mashing until the consistency is soft and smooth.
5. Spoon the lamb mixture into the baking dish. Next, spread the mashed potato on top of the mixture and use a fork to make sure the mash is spread evenly. You can draw lines in the mash for texture, if you like! Lastly, drizzle over the melted butter and sprinkle the parmesan.
6. Bake in the oven for 20 – 30 minutes or until the mashed potato is golden brown. Stand for 5 minutes before serving, and garnish with dill or any leftover thyme and rosemary if desired.
Written by Jess Cheshire (Dietitian)
Reviewed by Kiarra Martindale (Accredited Practising Dietitian)