Today is World Heart Health Day and The Fry Family Food Co. (we know them best as Fry’s) have sent us home with a heart health friendly hamper to acknowledge the importance eating less red meat has on heart health.
In our hamper is inspiration for a plant-based mince bolognese using their Pea Protein Mince which is soy free, non-GM, naturally cholesterol free, a good source of fibre and protein and really easy to use, so we’ll be having loads of fun knocking up one of these three easy meals for dinner.
Plant-Based Mince 3-ways!
Feed your whole family with a dash of love and Fry’s Pea-Protein Mince. One batch-cook of plant-based mince means three different delicious family recipes.
INGREDIENTS
Pea-Protein Mince Base:
2 Tbsp (30 ml) olive oil
1 medium onion, finely chopped
2 garlic cloves, chopped
2 sprigs of rosemary, chopped
2 Tbsp (30 ml) tomato paste
1 x 410 g tin of chopped tomatoes
1 Tbsp (15 ml) red wine vinegar
1 C (250 ml) vegetable stock
2 tsp sugar
2 bay leaves
1 x box of Fry’s Pea Protein Mince
DISH 1 – Spaghetti Bolognese:
1 pack of spaghetti (cooked as per pack instructions)
Basil (to serve)
Vegan parmesan (to serve)
DISH 2 – Cottage Pie:
1 x can cannellini beans
Vegan mashed potatoes (make your standard mash and substitute butter and milk for plant-butter and oat milk)
DISH 3 – Tacos:
1 x can of red kidney beans
Your favourite Taco spice (we recommend a tsp of ground cumin, 2 tsp of ground coriander, 1 tsp of cinnamon and 1 tsp of cocoa powder)
Guacamole
Plant-based yoghurt (to serve)
Jalapeno slices (to serve)
Grated cheddar cheese (to serve)
METHOD
Pea-Protein Mince Base:
Set a medium sized pot over medium-high heat and fry the onion in the olive oil till translucent.
Add the garlic, rosemary and tomato paste and fry for 2 minutes to cook out the tomato paste. Add the Fry’s Pea Protein Mince, tinned chopped tomatoes, soy sauce, red wine vinegar, vegetable stock, sugar and bay leaves and reduce the heat to medium-low.
Simmer for 30 minutes until the sauce has thickened to the desired consistency.
DISH 1 – Spaghetti Bolognese:
Serve the Bolognese over cooked spaghetti and top with basil leaves and shavings of vegan parmesan.
DISH 2 – Cottage Pie:
Add cannellini beans to the mince as it’s simmering. Spoon the mince into an ovenproof dish. Top with dollops of vegan mash made with plant-butter and oat milk and spread evenly over the top. Rough up the surface using a fork to create a pattern and then drizzle lightly with olive oil. Bake for 20 minutes or until golden brown. Serve and enjoy.
DISH 3 – Tacos:
Add red kidney beans and spice to the mince as it’s simmering. Load up your tacos with mince, guacamole and plant-based yogurt and serve with jalapeno slices and a sprinkle of plant-based cheddar.
