Maine Coast Sea Vegetables

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Sheperd's Pie

Serves 4–6


4 to 6 medium potatoes, rinsed
½ cup (½ ounce) firmly packed dulse, plus a few extra strips
2 Tbsp soy margarine or butter
¼ to ½ cup soymilk
Freshly ground black pepper
1 large onion, chopped
2 Tbsp olive oil
1 cup sliced fresh shiitake mushrooms
1 pound tofu, drained well and mashed
1 Tbsp Nori Granules Sea Seasonings
1 Tbsp garlic powder
1 Tbsp nutritional yeast flakes
2 Tbsp soy sauce
1 Tbsp corn or canola oil
1 cup organic tomato sauce
1 fresh tomato or a hand full of dried tomatoes


1. Boil and simmer the potatoes and dulse until the potatoes are tender, about 20 minutes.

2. Preheat the oven to 375° F.

3. Drain and mash the potatoes and dulse with the soy margarine, soymilk, and pepper. Set aside.

4. Sauté the onion in the oil for 5 minutes.

5. Add the mushrooms and sauté another 5 minutes.

6. Add the tofu and nori granules, and cook another 5 minutes, adding a tad of oil or water if the pan dries out.

7. Stir in the garlic powder, nutritional yeast, soy sauce, and more pepper to taste. Remove from the heat.

8. Oil a casserole dish and pour in the tofu-mushroom mixture, then about 1 cup tomato sauce and the potato-dulse mixture.

9. Top with slices of fresh tomato or some lightly rinsed dried tomato slices and nice pieces of dulse fully laid out.

10. Bake for 20 to 30 minutes.

Per serving: Calories 439, Protein 22 g, Fat 21 g, Carbohydrates 46 g, Fiber 8 g, Calcium 222 mg, Sodium 824 mg

Maine Coast Sea Vegetables • Hancock, Maine •
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