Description
This savoury mince is the kind of meal prep dinner we all need in our back pocket. It’s hearty, comforting, and pure one pan magic, loaded with seasoned beef, cauliflower, peas, carrots, and a rich, flavour packed sauce.
Ingredients
Scale
- 500g (1 lb) extra lean ground beef
- 1 brown onion, chopped
- 2 carrots, diced
- 1 tablespoon curry powder
- 400g (14 oz) can diced tomatoes
- 350g (about 2 cups) chopped cauliflower
- 400g (14 oz) can brown lentils, drained and rinsed
- 2 tablespoons Worcestershire sauce
- 1 teaspoon salt
- 2 tablespoons plain flour
- 1/4 cup vegetable broth (or water)
- 1 cup frozen peas
Instructions
- Heat a drizzle of oil in a large pot over medium–high heat. Once hot, add the ground beef and cook for 3–4 minutes, breaking it up with a wooden spoon as it browns. It’s fine if a few small pieces are still slightly pink at this stage.
- Stir in the onion, carrots and curry powder. Cook for a few minutes, stirring and breaking everything up as it softens and becomes fragrant.
- Add the canned tomatoes, chopped cauliflower, lentils, Worcestershire sauce and salt. Stir well and cook for 5–6 minutes, allowing the cauliflower to soften slightly and the flavours to combine.
- Sprinkle the flour evenly over the mixture and stir well to combine. Cook for 1–2 minutes to remove the raw flour taste. Add a splash of water (or stock) and stir until smooth.
- Bring the mixture to a gentle boil, then reduce the heat. Cover and simmer for 15 minutes, stirring occasionally, until thickened and the vegetables are tender.
- Stir in the peas during the final 5 minutes of cooking, allowing them to heat through.
- Serve and enjoy!
Notes
- Veggie ideas: Try mushrooms, corn, baby spinach or pre chopped or frozen mixed vegetables.
- Swap the Protein: Ground pork, turkey, or any mince works instead of beef.
- Serving Ideas: With crusty bread, over rice or pasta, with mashed potatoes, in lettuce cups, or as a filling for savoury pies.
- Storing: Store in an airtight container for 4–5 days or freeze for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Australian
Nutrition
- Serving Size: 1/4 recipe
- Calories: 377
- Sugar: 14.8g
- Fat: 7.8g
- Saturated Fat: 0.2g
- Carbohydrates: 35.6
- Fiber: 9.7g
- Protein: 38.9g