Tofu and pea shepherd's pie

A savoury tofu and vegetable filling beneath mashed potato.

By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes

What still needs a real kitchen

Confirm the filling reduces in 10 minutes
Photograph the finished pie

Time: About 1 hr 5 min; estimated
Serves: 2; see below
Energy: 440 kcal; per serving
Protein: 33 g; per serving

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Ingredients for 2 servings

2 servings

Check off ingredients as you go.

250 g potatoes, peeled and cut into chunks
50 ml soya milk, unsweetened
10 ml rapeseed or other neutral oil
60 g onion, finely chopped
100 g carrot, finely diced
300 g firm tofu, drained and broken into uneven pieces
200 ml vegetable stock, ready to use
½ tsp dried thyme
100 g frozen peas

Contains soya. Check the labels on packaged ingredients:

soya milk. Choose an unsweetened soya milk; sweetened versions add sugar.
vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.

Cooking steps

Heat the oven to 190°C / 375°F (170°C fan). Boil the potatoes for 15 to 20 minutes, until tender, then drain and mash them with the soya milk.
Meanwhile, warm the oil in a pan and cook the onion and carrot for 8 minutes.
Break the tofu into uneven pieces with your hands rather than dicing it, add it to the pan and cook for 5 minutes.
Add the stock and thyme and simmer for 10 minutes, until most of the liquid has gone, then stir in the peas.
Spoon into a baking dish, spread the mash over, rough the top with a fork and bake for 25 to 30 minutes, until golden and hot throughout.
Cooked when: 74°C / 165°F, steaming hot throughout. A food thermometer is the reliable way to tell.

The useful detail

Crumble tofu unevenly for a more interesting texture. Neat cubes read as cubes of tofu; torn pieces catch the stock and behave like the mince the dish is imitating.

Make it work for you

One serving is Half the pie. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.

Tempeh instead of tofu
Firmer and nuttier, with a more pronounced flavour.
Per serving: about 70 kcal more, about 5 g more protein, about 3 g more fat.
Green lentils instead of tofu
Softer and earthier. Use about 300 g cooked.
Per serving: about 40 kcal less, about 12 g less protein, about 13 g less fat.
Allergens: Removes soya from the filling; the mash still uses soya milk.
Sweet potato mash
Sweeter and looser; it needs less milk.
Per serving: about 10 kcal more, about 1 g less protein, about the same fat.

Estimated nutrition

Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.

A vegan pie with the protein in the tofu rather than mince, and a mash made with soya milk and oil rather than butter.

Nutrition per serving
Energy	440 kcal
Protein	33 g
Fat	19 g
of which saturates	2 g
Carbohydrate	42 g
of which sugars	not calculated
Fibre	10 g
Sodium	420 mg

Show calculation notes

Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.

Calculation, whole recipe
Ingredient	Weight used	Source	Energy	Protein
potatoes	250 g	FDC 170026Potatoes, flesh and skin, raw	193 kcal	5.1 g
soya milk	52 g	FDC 2705405Soy milk, unsweetened	20 kcal	1.8 g
rapeseed or other neutral oil	9 g	FDC 172336Oil, canola	81 kcal	0.0 g
onion	60 g	FDC 170000Onions, raw	24 kcal	0.7 g
carrot	100 g	FDC 170393Carrots, raw	41 kcal	0.9 g
firm tofu	300 g	FDC 172475Tofu, raw, firm, prepared with calcium sulfate	432 kcal	51.8 g
vegetable stock	195 g	FDC 171583Soup, vegetable broth, ready to serve	10 kcal	0.5 g
dried thyme	½ tsp	Not calculatedHalf a teaspoon of dried thyme weighs well under a gram, which is under 2 kcal at the energy density of any dried herb.	·	·
frozen peas	100 g	FDC 170016Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	77 kcal	5.2 g
Whole recipe		Divided by 2	877 kcal	66.0 g

Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.

Storage and reheating

In the fridge: Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. It cuts more cleanly on the second day.
In the freezer: Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
Reheating: Reheat until it reaches 74°C / 165°F, steaming hot throughout.

Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.

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