A recipe using lean minced beef which is a high density protein, (like the kind used here), raises its health status by reducing the amount of saturated fat in the meal. We like to serve the organic beef mince with lots of vegetables to enhance the nutritional benefit further.

There is a good mix in this recipe; a complete meal in itself. By baking the vegetables, they are softened and combining them with the rich meaty sauce, encourages even the most veg averse, to give them a go!

We have swapped the blood sugar altering qualities of mashed spuds with lots of lovely fresh veggies. They are cooked (surprise, surprise!) which makes the dish more appealing for some who might freak out at so many on the plate.

We think this recipe offers a great deal of nutrition without even trying, in a form that most people recognise. All in all you will be getting 7 different vegetables with each mouthful plus the beans, makes 8. Not bad, huh?

Prep time: 15 – 20 minutes for the veg max, I’d say
Cook time: Around all in all around 45 minutes; a total for the different stages.
Preheat Oven 200°C/400°F/Gas Mark 6
Ingredients
Serves 4
Part 1 The Beef

  • 500 gm lean minced Beef
  • 2 Onions, sliced and chopped
  • 1 Clove Garlic, crushed
  • 1 small new Beetroot, scrubbed, topped, tailed and chopped fairly small chunks approximately 1 cm square as a guide
  • 1 tin Baked Beans
  • 1 tin Chopped Tomatoes
  • 1 dessertspoon Bouillon
  • 1 Teaspoon Tamari
  • ½ Teaspoon dried Sage

Part 2 The Vegetables

  • Small Red onions, chopped
  • Small Fennel Bulb, chopped
  • 1 courgette, diced
  • 1 Red pepper, diced
  • 3 Cloves garlic, crushed
  • 1 heaped Tablespoon of chopped Chives, fresh or frozen
  • 3 Tablespoons of Unrefined Rapeseed Oil
  • Seasoning

Method

Part 1 The Beef.

  1. In a large open pan, add enough water to cover the bottom, add the onions and garlic clove. Stir ‘fry’ for 5 minutes to soften.
  2. Turn up the heat to evaporate any remaining water and add the beef.
  3. Stir, breaking into mince and brown for around 10 minutes releasing the fat from the meat. Be careful not to over brown.
  4. Add the beetroot, baked beans, tomatoes, bouillon, Tamari, sage and cook on a low heat for 15 minutes.

Part 2 The veg.

  1. Whilst the beef is cooking in the pan prepare the vegetables.
  2. Add them all to a large bowl and stir in the chives and olive oil, then season with freshly ground salt and pepper.

Part 3 Assembling

  1. After the meat is cooked, add to a hot oven proof dish with sides
  2. Gently lay the veggies on top of the meat.
  3. Pop in the oven on 200°C for 15 – 20 minutes

Serve on its own or with rice or new potatoes.