This is a true comfort food meal, I even used some HP sauce! Beans and lentils are a brilliant alternative to mince, they don’t have saturated fat, but do have lots of protein and fibre as well as good carbs, so help your energy to keep a stable all day and to keep your bowel moving! They are also stars of the vitamin and mineral world as the have high levels of magnesium, vitamin B 9 and phosphorus to name a few! By using carrots and sunflower seeds in the mash we are boosting the nutrition of the dish as well as reducing starchy carbs!
For the filling
- 1 cup of green lentils
- 1 cup of pre soaked Aduki beans
- 1 cup of pre soaked Cannelli beans
- 4 medium tomatoes roughly chopped
- 3 spring onions roughly chopped
- 2 small onions roughly chopped
- 2 cloves of garlic crushed
- 1 red pepper roughly chopped
- 2 Bay leaves
- 2 tbsps of tomato puree
- 1 tbsp of HP sauce!!! (optional)
- 2 glugs of red wine
- 2 tbsps soy sauce
- Himalayan crystal salt
- Black pepper
- water/vegetable stock (add as much needed till you have a bolognaise consistency)
For the mash
- 4 carrots chopped
- 4 potatoes chopped
- A handful of sunflower seeds
- olive oil
- Grated smoked cheese (optional)
Bring a pan of water to the boil, and boil the potatoes and carrots for 15 mins.
While the mash is cooking get a heavy based pan and soften the spring onions and onions with the garlic, add the all the other ingredients and allow to simmer for 30 mins, add water or vegetable stock as you go to keep it a good consistency.
Pop the grill on here so it will be warm by the time you need it.
When the potato and carrots are done drain the water and add a good glug or two of olive oil, I use a hand blender to mash it properly, only because carrots are not so easy to mash by hand! Stir in the sunflower seeds and set to one side.
When the ‘stew’ mixture is ready pour it into an oven dish and then distribute the mash mixture over the top, if you are adding some cheese then sprinkle it on top. Put it under a hot grill for around 20mins and then serve with some greens!