Healthy Cottage Pie with Kale & Cauliflower Mash
This delightful Healthy Cottage Pie is a modern twist on the traditional British comfort food, combining lean ground beef with an array of colorful vegetables for an excellent source of vitamins and nutrients. Finished with a creamy kale and cauliflower mash, this dish is not only hearty but also incredibly healthy, making it the perfect family meal. Enjoy the rich flavors of the beef, complemented by the earthy taste of mushrooms and the vibrant crunch from fresh carrots and leeks. Best of all, this nourishing casserole can be prepared in under 30 minutes, allowing you to savor a wholesome dinner without spending hours in the kitchen. Top it off with fresh coriander for an extra burst of flavor!
5
Servings
156
Calories
10
Ingredients
Ingredients
lean ground beef
500 g (minced)
cauliflower
1 (chopped into florets)
kale
15 g (finely chopped)
carrots
2 (diced)
leeks
2 (sliced)
chestnut mushrooms
100 g (sliced)
almond milk
100 ml (unsweetened)
red onion
1/2 (finely chopped)
garlic clove
1 (crushed)
nutmeg
1 teaspoon (ground)
Instructions
1
Begin by chopping the cauliflower into florets, then place them in a pot of boiling water. Simmer for about 15 minutes, or until tender.
2
While the cauliflower is cooking, heat a large frying pan over medium heat. Add the lean ground beef and cook until browned, breaking it apart with a spoon. Incorporate the finely chopped carrots, leeks, and mushrooms, and continue to cook until the vegetables are softened.
3
Once the cauliflower is soft, drain it well and transfer it to a food processor. Add the kale, almond milk, and nutmeg. Blend until you achieve a smooth and creamy consistency. Season with salt and pepper to taste.
4
In a baking dish, spread the cooked beef and vegetable mixture evenly. Carefully spoon the creamy kale and cauliflower mash on top, smoothing it out with a spatula.
5
Preheat the grill to a medium setting and cook the pie for about 10 minutes, or until the top is lightly golden and crispy.
6
Finally, garnish with fresh coriander before serving to add a touch of color and freshness to your dish.
Nutrition Information
8 g
Fat
9 g
Carbs
12 g
Protein
1.6 g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is for Healthy Cottage Pie with Kale & Cauliflower Mash.
How many calories are in one serving?
Each serving contains 156 calories.
What makes this cottage pie a healthy option?
It uses lean ground beef and a nutrient-dense kale and cauliflower mash instead of traditional potatoes, making it low-calorie and high in vitamins.
How much protein is in each serving?
There are 12 g of protein per serving.
How many servings does this recipe make?
This recipe yields 5 servings.
What are the primary ingredients for the base?
The base includes lean ground beef, carrots, leeks, and chestnut mushrooms.
What replaces the traditional potato topping?
A creamy blend of cauliflower and kale replaces the traditional potato mash.
How long does it take to cook the cauliflower?
The cauliflower should be simmered in boiling water for about 15 minutes until tender.
What kind of meat is used in this cottage pie?
The recipe calls for 500 g of minced lean ground beef.
How much fat is in a serving?
Each serving contains 8 g of fat.
What is the carbohydrate content per serving?
There are 9 g of carbohydrates per serving.
Which milk alternative is used for the mash?
100 ml of unsweetened almond milk is used to make the mash creamy.
What spice is used to flavor the cauliflower mash?
One teaspoon of ground nutmeg is added to the mash for flavor.
How do you prepare the kale?
The kale should be finely chopped before being blended into the mash.
What vegetables are included in the meat mixture?
The meat mixture includes diced carrots, sliced leeks, sliced chestnut mushrooms, red onion, and garlic.
How do you finish the cooking process for the pie?
The pie is placed under a medium grill for about 10 minutes until the top is golden and crispy.
What garnish is recommended?
Fresh coriander is recommended as a garnish to add color and freshness.
Can this meal be prepared quickly?
Yes, the entire dish can be prepared in under 30 minutes.
What is the fiber content of this recipe?
Each serving provides 1.6 g of fiber.
Is there any garlic in this recipe?
Yes, the recipe uses one crushed garlic clove.
What type of mushrooms are used?
100 g of chestnut mushrooms are used.
How do you blend the mash?
Transfer the cooked cauliflower to a food processor with kale, almond milk, and nutmeg, then blend until smooth.
What is the fat content of the lean beef used?
While the specific fat percentage of the beef isn't listed, the total fat for the entire recipe per serving is 8 g.
How do you cook the meat and vegetable base?
Brown the beef in a pan, then add carrots, leeks, and mushrooms and cook until the vegetables are softened.
What color is the mash?
Because it contains kale, the cauliflower mash will have a vibrant green color.
Is this recipe suitable for families?
Yes, it is described as a perfect, nourishing family meal.
What tools are required for the mash?
You will need a pot for boiling the cauliflower and a food processor for blending the ingredients.
Does this recipe contain onions?
Yes, it includes half a finely chopped red onion.
What setting should the grill be on?
The grill should be set to a medium setting.
Are there any other tags associated with this recipe?
Tags include cottage pie, healthy recipe, comfort food, quick dinner, and low-calorie.