Low FODMAP Shepherd’s Pie
Low FODMAP Shepherd’s Pie
Ingredients
1 tablespoon vegetable oil
500g minced lamb
1 stick of celery finely sliced
1 carrot, diced
Green tops from a bunch of spring onions, finely sliced
A heaped teaspoon plain flour (note: a small quantity of wheat flour such as this is fine)
1 tablespoon tomato purée
100ml red wine
200ml water
The leaves from 4 sprigs of fresh thyme
1 heaped teaspoon English mustard (check the ingredients to ensure there are no high FODMAP additions, I used co-op own brand)
Salt and pepper to season
For the mashed potato topping:
1kg potatoes (suitable for mashing), peeled and quartered
50g butter
50-100ml milk (normal milk should be fine as the dish should feed 4 people but use lactose free milk if you think you'll take a larger portion)
Pinch of grated nutmeg (optional)
Salt and pepper to season
Instructions
  1. In a large heavy based pan, heat the oil and add the minced lamb, cook until it is well browned then drain off any excess fat
  2. Add the celery, carrot and green tops of spring onion and cook together for a few minutes before sprinkling in the flour and mixing it through
  3. Add the tomato purée followed by the red wine and allow it bubble away for a couple of minutes before adding the water, thyme leaves and mustard
  4. Turn the heat down, put a lid on and let it cook gently for 20 minutes then check the seasoning and add a little salt and pepper to taste
  5. Meanwhile put the potatoes into a pan of boiling water and cook for about 20 minutes until soft then preheat the oven to 180 degrees (fan oven)
  6. Drain the potatoes, add the butter, milk and nutmeg, a little salt and pepper then mash until smooth
  7. Place the mince in an oven proof dish and top with the mashed potato, place it in the oven to cook for 30 minutes until golden brown.