Savoury mince with capsicum and corn on toast
35 min · 41 g protein · 497 cals / serving
The Aussie mum's weeknight standby: lean beef mince simmered with onion, carrot, zucchini, red capsicum, peas and corn in a rich, gently curried gravy, piled onto thick wholemeal toast. Twenty-five minutes, one pan, and it freezes beautifully.
Ingredients
- 1 tsp olive oil
- 1 large onion, finely chopped
- 1 large carrot, grated
- 1 red capsicum bell pepper, diced
- 1 large zucchini, grated
- 2 cloves garlic, crushed
- 500 g lean beef mince (5 % fat) ground beef (95% lean)
- 2 tsp curry powder, mild
- 1 1/2 tbsp tomato paste
- 3 tsp Worcestershire sauce
- 375 ml (1 1/2 cups) beef broth, salt-reduced
- 150 g cooked frozen green peas
- 100 g frozen corn
- 1 tbsp cornflour cornstarch, mixed with 2 tbsp cold water
To serve
- 8 slices wholemeal bread whole wheat bread
- 1/4 cup chopped fresh parsley
Steps
- Heat the oil in a large frying pan over medium heat and cook the onion, carrot, capsicum, zucchini and garlic for 6–7 minutes, until soft and the zucchini has given up its liquid.
- Turn the heat up, add the mince and break it up as it browns, until no pink remains and it reaches 160°F. Stir in the curry powder and tomato paste for 1 minute.
- Add the Worcestershire and stock, bring to a simmer and cook uncovered 10 minutes, stirring now and then, until reduced by about a third.
- Add the peas and corn, simmer 3 minutes, then stir in the cornflour mix and simmer 1 minute more until the gravy is thick and glossy. Taste for salt and pepper.
- Toast the bread, put two slices on each plate and spoon the mince over the top. Scatter with parsley.
Good to know
Can I freeze it?
Yes, up to 3 months in portions. Thaw overnight in the fridge and reheat in a pan with a splash of water until piping hot.
What else can I serve it with?
Mash, rice or a baked potato all work, and it makes a great jaffle or pie filling. Or try it over cauliflower rice for a lighter plate, at about 75 instead of 60.
Why curry powder in mince?
Just a couple of teaspoons give the gentle warmth that old-fashioned savoury mince always had, without tasting of curry. Leave it out for very fussy little eaters.
Alternative
Per
- Calories
- 112
- Protein
- (35%)
- 9 g
- Fat
- (22%)
- 3 g
- Carbohydrates
- (43%)
- 13 g
- of which sugar
- 3 g
- Fiber
- 2 g
- Sodium
- 196 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1987 kcal goes into the pot and 2135 g of ingredients comes out as about 1780 g of food: 112 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.