Minced beef is a good source of protein providing it is lean. We also prefer organic.

The veg are really only warmed through so their water based nutrients are not evaporated through over cooking. They will also offer a small amount of fibre, which is also contributed too by the dried fruit.

This is sauce-less dish but not completely ‘dry’ as the veg will release some of their water.

Prep time: Chopping the onion? Minutes. Washing the veg when the meat is cooking
Cook time: Around 20 – 25 mins

Ingredients

  • 500 gms Lean Organic Minced Beef
  • 1 Tablespoon of Cold Pressed Rapeseed Oil
  • 1 Red Onion, chopped
  • 1 – 2 Tablespoons of Harrisa (we used Belazu Rose Harrisa)
  • 4 Tablespoons Sultanas
  • 1 Tablespoon Bouillon Powder
  • 50 – 100 ml water, just enough to give the sultanas to absorb.
  • 75 gms Baby Corn, washed
  • 100 gms Mange Tout, washed, topped and tailed
Method

  1. Heat the oil in an open pan (with a lid for later) then add the Red onion. Cook for a few minutes soften.
  2. Add the lean minced beef and cook until all the pink has gone – around 10-15 minutes.
  3. Add the Harrisa and stir in well
  4. Add the water and the sultanas
  5. Add half the Bouillon, then taste. Add the rest if you need a little more flavour.
  6. Give it all a good stir, place the Corn and the Mange Tout on the top of the meat, put on a lid and let everything simmer for around 5 minutes. This will leave the veg crunchy
  7. Season further if required just before serving
  8. Serve with Sorrel Rice or New potatoes.

Note

The ingredients will impact the ultimate flavour; the Harrisa used, the type of bouillon (or stock cube if using) even the meat. Don’t be afraid to taste test and add more of what you fancy