Kate's savoury mince (with hidden vegetables)

Kate’s savoury mince (with hidden vegetables)

Photographer: Carolyn Robertson

This low cost mince recipe is packed full of vege - super healthy and delicious, a great quick and easy lunch or dinner for family and friends!

Serves: 4

Time to make: 40 mins

Ingredients

More weights & measures

1 medium carrot, roughly chopped

1 medium onion, roughly chopped

1 medium courgettezucchiniX, roughly chopped

¾ cup roughly chopped mixed vegetables (the more variety the better, eg. broccoli, mushroom, cauliflower, silver beet, celery, cabbage, even a little pumpkin or kumarasweet-potatoX)

500g lean minced beef

spray oil

2 cloves garlic

½ teaspoon salt-reduced beef stock powder

½ cup red wine (optional)

1 jar tomato pasta sauce or 400g can diced tomatoes

1 tablespoon tomato paste

½-1 teaspoon dried oregano

½-1 teaspoon dried basil or 2 sprigs fresh basil

1 bay leaf

fresh parsley if you have it

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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1 Blend all vegetables in a food processor or with a blender until puréed.

2 Brown meat in a spray of oil in a large saucepan over a medium-high heat. Drain mince well, then return to pan and add puréed uncooked vegetables.

3 Add the remaining ingredients and bring to the boil. Reduce heat, cover and simmer for at least 30 minutes (60 minutes is ideal to allow flavours to develop), stirring regularly.

4 Serve with rice or use in lasagne, over corn chips or in place of bolognese sauce over pasta.

Variations

Make it gluten free: Use gluten-free stock powder.

Nutrition Info (per serve)

Calories 282 cal

Kilojoules 1180 kJ

Protein 31 g

Total fat 11 g

Saturated fat 4 g

Carbohydrates 10 g

Sugar 7 g

Dietary fibre 3 g

Sodium 150 mg

Calcium 70 mg

Iron 6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.