Meat and Legume cheese crusted casserole

Here is a recipe which halves the amount of red meat and replaces it with legumes (beans and lentils) and in my opinion loses non of the meaty flavour. Lentils and beans are a great source of fibre. They can cause bloating in some people but quantities are small in this meal so try them and see if you can tolerate them.

Makes 5 servings     

1 serving: Carb 24     Fat 13g    Calories: 289

One Serving

Fibre Protein Carbohydrate Fat
8g 22g 24g 13g

Ingredients

Makes 5 servings

5g 1 Beef stock cube with 500ml+ water 

400ml, tin chopped tomatoes

5g Hatcho Miso paste 

80g, 2 small celery sticks 

160g Carrots, 2 medium carrots 

100g onion 

10g, 2 garlic cloves 

200g, 2 large portobello mushrooms

150g lean beef mince  

100g dark green lentils 

200g beans (kidney or mixed) 

0.5 teaspoon chipotle spice 

Optional: 30g per person melted mozzarella cheese 

Method

Pre-heat the oven to 140 – a medium heat 

Add boiling water to the lentils in a saucepan, stir well, bring to the boil and simmer for 20 minutes while you prepare the rest of the meal.  

Add boiling water to the stock cube and miso and mix well in a jug and set aside

Drain the tin of beans into a sieve and rinse well under a cold running tap and leave to drip. You can use the same sieve later to strain the lentils 

Chop all your vegetables- celery, carrot, garlic, onion in small pieces and roughly chop the mushrooms in largish chunks as they shrink in the cooking when they lose their water

Add the meat to a dry frying pan on a highish heat and use a fork to separate out the meat so that there are no clumps. As the raw look of meat turns to light brown, add the garlic and onion. Use a little of the stock if the frying pan dries out. Mix well.  

Then add the celery and carrot and most of the stock to the frying pan and leave it to simmer. 

Strain the lentils and I pour boiling water over them in the sieve to rinse them to wash off the cooking residue before adding them to the casserole.

Now add all the ingredients, including all the stock and tinned tomatoes, to a casserole dish, mixing them well together and oven roast them on a moderate heat for 3o to 50 minutes until the vegetables are at a consistency you like (soft or crunchy).  

I divide the casserole into 5 dishes at this point. I don’t like the cheese topping but my husband does so I add 30g of cheese to his dish and bake it in the oven under the grill until it gets slightly brown.

I keep this dish for 5 days in the fridge. It reheats beautifully.