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