A perfect example of how to transform a traditional meat sauce into a double healthy option. The sauce contains 5 vegetables plus 2 kinds of legumes to boost the fibre and protein. Serve with favourite cooked brown or basmati rice, couscous, boiled jacket potatoes or crusty bread and green salad.
2 Tbsp (30 ml) olive oil
1 medium onion, coarsely chopped
1 clove garlic, chopped
1 medium carrot, peeled and dice
1 large baby marrow
1 stick celery, sliced
1 red pepper, seeds removed and finely diced
½ tsp (2.5 ml) chilli powder (or more to taste)
½ tsp (2.5 ml) ground cumin
¼ tsp (1 ml) ground cinnamon
500 g lean minced beef
1 x 400 g tin chickpeas, drained
1 x 400 g tin red kidney beans, drained
1 x 400 g tin chopped tomatoes
¼ cup (60 ml) water (or a little more if needed)
1 Tbsp (15 ml) balsamic vinegar
¼ tsp (1 ml) salt
ground black pepper
To serve and garnish
greenery such as coarsely chopped parsley, spring onion or fresh coriander
natural yoghurt (optional)
sliced, diced or mashed avocado (optional)
- Heat the olive oil in a heavy based saucepan and add the vegetables, chilli powder, cumin and cinnamon. Cook and stir over moderate heat for 5 minutes.
- Add the meat, stir to break up finely and continue cooking for 3 minutes more.
- Add the chickpeas, kidney beans, tomatoes, water, vinegar, salt and a good grinding of pepper and bring to the boil. Turn down the heat and simmer partly covered for about an hour, stirring from time to time to stop it catching. Add a little more water if needed.
- Place the yoghurt and avocado into small serving bowls. Adjust seasoning and serve the meat with side dishes as explained above.
The chickpeas or the beans can be replaced by 1 cup (250 ml) finely diced potato.
6 to 8 servings.
Recipe by Carolié de Koster.