This recipe serves 4, an easy one pot meal which is based on The Eat Well Guide including the 5 food groups: potatoes (carbohydrates); vegetables (fruit and vegetables), soya/lean mince (protein); rapeseed oil (fats) and milk (dairy). This recipe uses a healthier cooking method of baking, using healthier cooking fats (rapeseed oil), is higher in fibre and a winter warming recipe which you can also freeze.
Ingredients
4 large potatoes peeled
2 sweet potatoes peeled
1 onion chopped
4 tomatoes chopped
1 cup of frozen peas
2 carrots peeled and diced
1 onion chopped
2-3 cups of soya mince or lean mince meat
2 tbs semi skimmed milk
1 tea cup of water
2 tbs rapseed oil
Method
- Pre heat oven to 180 degrees/gas mark 4
- Quarter all potatoes and boil in a pan of water until cooked through
- Drain and set aside
- In a large pan, add rapeseed oil and fry onions until golden
- Add chopped tomatoes, carrots and mix well, cook on a medium heat
- Add the soya mince along with water, mix well and simmer for 20-30 minutes until desired consistency. Add more water if required
- Add frozen peas, mix well and season with salt and pepper to taste
- Mash the cooled potatoes along with the milk and season with salt and pepper
- Using a baking dish, layer the mince mixture until even and finally spread mash potatoes on top until covered
- Bake in the oven for 20-30 minutes until golden
Optional
– Add cheese on the top
– Season with spices-paprika/chilli/garam masala/herbs
– Use lentils instead of soya mince
– Add kidney beans
Recipe by One You Hounslow Nutritionists
Gopika Papiah & Farhanda Shah
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