This recipe is created by the lovely Suzie from http://www.alternativeageing.net/
I am sharing another healthy and nutritious Jamie Oliver recipe, with my own vegetarian twist for non-meat eaters. It’s easy, yummy and can be prepared well ahead of time. Another unique twist is using Gathr Foods Crobar Cricket Flour instead of wheat flour. The first time I tried the recipe I realised that I didn’t have any flour in the house, because I try not to eat wheat. Panic. Then I remembered the cricket flour I had in the cupboard and gave it a whirl. The taste was much nicer than wheat flour and no one was any the wiser! For vegetarians not adverse to eating insects, this is an excellent high protein option.
500 g soya mince
2 sprigs of fresh rosemary – finely diced
1 x 400 g drained tin of cannelloni beans or any other pulses
2 onions – finely diced
2 carrots – finely diced
2 sticks of celery – finely diced
250 g mushrooms – finely diced
1 tablespoon of wheat-free, high protein Crobar flour
800 ml veg stock
1 tablespoon Worcestershire sauce
1 teaspoon mint sauce
350 g frozen peas
For the topping, mashed potato & swede is called for but I found a really delicious, ready-made one from Ocado that saves time and also includes carrot! Whose got the time to do it any other way!
Pop the soya mince into a hob-to-oven casserole, or a large saucepan, on high heat adding black pepper and cook for 5-10 minutes, breaking it up with a wooden spoon. Then add the chopped rosemary and the drained beans, Cook and stir for another 5 minutes or so. Add all the veg and sweat for a further 10 mins on medium heat, stirring occasionally. Stir in the flour and then the stock. Bring to the boil, then simmer on a low heat with the lid on, for 20 minutes, or till the veg are soft.
Meanwhile, either: boil the swede, chopped into chunks, for 10 minutes. Then add the potatoes and cook for another 10 minutes. Drain, mash and add milk, cheese or butter & seasoning. Or do the topping my lazy way by buying a ready made swede & potato mash and put your feet up for 20 minutes!
Meanwhile, preheat the oven to 180ºC/350ºF/gas 4 if you’re eating soon.
After 20 minutes or so, add the Worcester and mint sauce (still lovely added to soya mince) and season. Then all you have to do is pop it all into an oven casserole dish, if it’s not in one already, sprinkle a layer of peas over the mince, then top it all with the mash, and it’s good to go. Either keep it for later (I have even kept it overnight in the fridge, once it’s cooled off) or pop it straight into the oven and bake for 20-30 minutes, until it’s looking golden and cooked and the liquid has thickened.
Serve with steamed spinach or any greens you like and there you have it – a filling, healthy meal for 4 or at least a couple of meals for 2. Enjoy!