Monday, 5 June 2017

Ground Beef Chickpea & Broccoli Casserole

Somebody please stop me from constantly making casseroles; it's starting to feel like this is all I eat. Well in reality, casseroles do make up a big part of my diet mainly because it's such an easy way to get in my 5 a day; depending on the ingredients in the casserole, they are IBS friendly; no brain power is required to make it and the amount of dishes at the end of the night are significantly lower. At least my boyfriend seems to be perfectly content with our home-cooked meals.
I love Chickpeas, there I said it! These little bundles of joy come equipped with a number of health benefits. A few tablespoons of chickpeas are equivalent to one portion of the recommended 5 a day. They are a good source of vitamins and minerals as well as fibre. The soluble fibre provided by chickpeas can help lower cholesterol. Why not cook this up on one of those 'what on earth are we having for dinner' days; you will not be disappointed.

Serves: 6                                                Prep: 15 mins                             Cooking time: 20 mins

What you need:


1 pound ground beef
1 tablespoon light soy sauce
1 teaspoon mixed herbs
1/2 cup chopped red onion
1 tablespoon shaosing cooking wine
1 teaspoon garlic salt
1 teaspoon paprika
2 tins chickpea
1 tin of chopped tomatoes
1/2 cup water
2 pounds fresh broccoli, steamed and drained
2 carrots, chopped and steamed


Method:

1. Heat up 2 tablespoons of oil in a large wok. Fry beef and onions until meat is no longer pink then drain. Stir in sauces, spices, red kidney beans, garlic salt, vegetables and chickpeas. 
2. Spoon meat mixture into prepared baking tin. Bake, uncovered, at 400° for 15-20 minutes. 
3. Serve.


One easy, low calorie dish. Enjoy!
Nokhuthula xo 
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