Beef & Lentil Cottage Pie

This Gut-Friendly Cottage Pie is a hearty, nutritious meal that supports weight management, gut health, and overall well-being.

Beef & Lentil Cottage Pie

(Serves 4)

Ingredients
For the Filling:
•    300g lean beef mince  
•    1 cup (200g) cooked green lentils  
•    1 medium onion, finely diced  
•    2 carrots, diced 
•    2 celery stalks, diced  
•    3 garlic cloves, minced  
•    1 tbsp olive oil 
•    1 cup (240g) low-sodium beef stock 
•    1 tbsp tomato paste  
•    1 tsp smoked paprika 
•    1 tsp dried thyme  
•    1 tbsp Worcestershire sauce (optional, for added umami flavour)

For the Topping:
•    400g potatoes, peeled and diced  
•    300g cauliflower florets  
•    1/4 cup (60ml) unsweetened almond milk (gut-friendly dairy alternative)
•    1 tbsp olive oil  
•    Salt and pepper to taste

Method

  1. Heat olive oil in a large skillet over medium heat. Add onions, garlic, carrots, and celery. Sauté until softened.
  2. Add beef mince and cook until browned. Stir in lentils, tomato paste, smoked paprika, thyme, Worcestershire sauce (if using), and beef stock.
  3. Simmer for 10-15 minutes until the mixture thickens slightly.
  4.  Boil the potatoes and cauliflower in a large pot of salted water until tender (about 15 minutes).
  5. Drain and mash with almond milk and olive oil. Season with salt and pepper. 
  6. Preheat your oven to 200°C (400°F).
  7. Transfer the filling to a baking dish and spread the mashed potato-cauliflower mixture evenly on top.
  8. Bake for 20-25 minutes, or until the topping is golden brown. 
  9. Let the pie cool slightly before serving.

Benefits

 For Tummy Fat Reduction:
1.    Lean Protein: Beef mince and lentils support muscle repair and boost metabolism.
2.    Healthy Fats: Olive oil promotes satiety and hormone regulation.
3.    Low-Glycemic Ingredients: Potatoes, cauliflower, and lentils maintain stable blood sugar levels.
For Gut Health:
1.    Prebiotic Ingredients: Onion, garlic, celery, and lentils feed beneficial gut bacteria.
2.    Fibre-Rich Toppings: Potatoes and cauliflower aid digestion and support gut health.
3.    Tomato Paste and Herbs: Provide antioxidants and anti-inflammatory properties.

Nutritional value (Per Serving)
Calories: 502.5 kcal
Protein: 28.9 g
Carbohydrates: 39.6 g
Fat: 25.4 g
Fibre: 9.6 g

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