These veggie loaded Mini Shepherd's Pies are packed with both haem (animal based) and non-haem (plant-based) iron, as well as vitamin C which helps boost the absorption of the iron found in plant based sources of iron. We have used Cauliflower for the topping as a tasty alternative to potato. Alternatively, Sweet Potato is another great option.
The veggies you add to the meat mix are entirely up to you, although we find a combination of beet, capsicum and carrot add a nice sweetness to the mix, while we love to add a few green ones for good measure! Feel free to add more or less veggie cubes as well.
The Adzaki beans can be swapped for red kidney or cannellini beans or left out together. We used them to boost the iron content of this dish.
Optional: Liver cubes could also be added, we would recommend limiting to 2 cubes for the whole recipe which works out at 1/2 a cube per mini pie.
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1 tbsp olive oil
250g Lamb Mince
¼-½ onion, diced finely
1-2 cloves garlic, crushed
2 tbsp tomato paste
1 tbsp Worcestshire Sauce
24 x 15g Nourishing Bubs Vegetable cubes (your choice of flavours, we love carrot, beetroot, capsicum, broccoli and pea)
½ cup canned Adzuki Beans, rinsed
50g parmesan cheese, grated
12 x 25g Cauliflower Nourishing Bubs cubes, defrosted
Preheat oven to 180 degrees celsius.
Heat olive oil in a large frypan over medium heat. Add onion and garlic, cooking for 5 minutes or until onion appears soft and translucent.
Add lamb mine, using a wooden spoon to break up and brown all over. Should take 5-10 minutes until browned.
Add tomato paste, frozen Nourishing Bubs vegetable cubes and Worcestshire sauce. Once cubes have melted into mince, reduce heat and allow to simmer for 10 - 15 minutes so flavour develops.
Spoon mixture between 4 x 1 cup capacity ramekins or 8 x ½ cup capacity ramekins. Top with defrosted cauliflower puree and sprinkle with grated parmesan. Bake for 25-30 minutes or until tops are golden and mince mixture is bubbling up the sides.
Optional: When adding in vegetable puree cubes, you could also add 2 x Liver / broth cubes for an extra iron boost.
Tip: Cooled Shepherd's Pies can be frozen for consumption at a later date.