Layered in a simple vegetable-meat mash
Layered in a simple vegetable-meat mash is a hearty, home-style dish where a savory ground meat and vegetable base is topped with a starchy layer, often mashed potatoes, and baked until golden. It typically features ground beef or lamb mixed with onions, carrots, and peas, all bound in a rich gravy. While its exact origin is debated, it's a beloved comfort food in many Western cuisines, with variations like the British shepherd's pie or cottage pie.
🍽️ Nutrition at a glance
This dish is a balanced meal, providing a good mix of protein from the meat, carbohydrates from the potato topping, and fats from the meat and any added butter or oil. It's a good source of iron, potassium, and B vitamins, with a typical serving containing roughly 400-550 calories.
Nutrition breakdown
| Calories | 480 kcal |
| Protein | 22 g |
| Carbs | 40 g |
| Fat | 25 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 650 mg |
| Iron | 3.5 mg |
| Potassium | 650 mg |
| Vitamin B12 | 1.8 mcg |
| Vitamin A | 4500 IU |
| Niacin (B3) | 5 mg |
| Zinc | 4 mg |
| Phosphorus | 250 mg |
| Vitamin C | 15 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a classic example of 'peasant food' or 'comfort food' designed to be filling, economical, and use available ingredients. Nutritionally, the combination of protein and fiber-rich vegetables makes it quite satiating, helping to keep you full for longer.
