Spicy bean, Lentil and Beef Cottage Pie
This is a new dish I have come up with and already it is a firm favourite in my house. It has all the comforts of a really indulgent cottage pie but with some changes to make it quite lean and very healthy... we got sweet potato, lentils and beans, all high in protein and fibre... we got our healthy veg (and feel free to add in more varieties) and we have our spices full of antioxidants and ready to boost our metabolism ... all this with a really good hearty comfort dish that is just bursting with flavour!!!
If you wanted a vegetarian version and leaner again you could make it with Quorn instead of beef.
|Spicy bean, Lentil and Beef Cottage Pie|
Calories per serving: 450
If made with Quorn: 319
1 red onion
2 fat cloves of garlic
1 large carrot
1 large stalk of celery
1 large or 2 medium sweet potato
Low fat cooking spray
500g lean steak mince
1 teaspoon caraway seeds
1 teaspoon cayenne pepper
½ teaspoon Chinese 5 spice
½ teaspoon crushed black pepper
100ml beef stock
A handful of frozen peas
80g brown lentils
1 can (drained and rinsed) of mixed beans
2 tablespoons of tomato puree
A few dashes of tobasco sauce (to taste)
1 tablespoon of each soy, oyster and Worcestershire sauce
Sea salt and black pepper
A small grating or cheddar cheese
Preheat oven to 180c.
Chop the onion and garlic, finely chop the carrot and celery, set aside.
Peel the sweet potato and cube it. Pop the sweet potato cubes into a steamer and steam for about 10-12 mins until easily pierced with a fork, take them off the steam and allow to cool and dry off.
Spray some low-fat cooking spray into a large frying pan at a medium/high heat. Sauté the onions and garlic for 3 mins until softened. Add in the carrot and celery and continue to sauté for a further 5 mins.
To this add in the beef and the spices, break it all up and stir it around until it has all turned colour. Add the stock, peas, the lentils and the beans and stir until all combined. Add the tomato puree, tobasco, soy, oyster and Worcestershire sauces, stir it all around and bring to a boil. Simmer for 10 mins.
In a large bowl mash up the cooled sweet potato cubes with a masher or a fork, season well with salt and pepper.
Carefully transfer the filling to an appropriate sized oven dish and add the sweet potato on top. Spread it carefully and evenly over the filling with a fork and grate a little cheese over the top. Pop this into the oven for 50-55 mins until bubbling and the topping has gone nice and crispy.
Serve with a fresh side salad or some garden peas.