MHQ Kitchen – High Protein Beef & Cannellini Bean Casserole with Cauliflower Mash
High Protein Beef & Cannellini Bean Casserole with Cauliflower Mash
Serves 1
Looking for a hearty, high-protein meal that’s big on
flavour but low on effort?
This slow-cooked beef and cannellini bean casserole is
the ultimate set-and-forget recipe. Simply prep the ingredients, let the oven or the slow cooker do the
work, and you’ll be rewarded with melt-in your-mouth beef in a rich tomato sauce.
Packed with protein from the beef and beans, it’s a
satisfying meal that’s perfect for busy weeknights and freezes beautifully for future dinners.
High Protein Beef & Cannellini Bean Casserole with Cauliflower Mash
Ingredients
Beef Casserole Ingredients
2 tbsp extra virgin olive oil
1kg chuck steak, trimmed of fat and
diced
2 onions, finely chopped
4 celery sticks, finely chopped
2 large carrots, peeled and finely
chopped
4 garlic cloves, thinly sliced
1 tbsp fresh rosemary, chopped
1 cup red wine
700gm jar of passata
2 x 400g cans cannellini beans, rinsed
and drained
Cauliflower Mash Ingredients
1 large cauliflower, cut into florets
2 tbsp milk
1 tbsp horseradish cream
Salt and pepper, to taste
method
- Preheat the oven to 160°C (140°C fanforced).
- Heat 1tbsp olive oil in a large ovenproof casserole dish over high
heat and brown the beef in two batches. Transfer to a bowl. - Reduce the heat to medium, add remaining oil and cook the onion,
celery and carrot for 6–7 minutes until softened. - Stir in the garlic and rosemary and cook for another 2 minutes.
- Return the beef to the casserole, adding the red wine and crushed tomatoes and bring to a gentle boil.
- Cover the casserole and place in oven for 2-3 hours or until the beef is
tender. - Add the cannellini beans, cover again and cook for a further 30 minutes.
- Serve with cauliflower mash.
- Cauliflower Mash Method
- Steam the cauliflower florets in the microwave or over boiling water until tender and drain well.
- Blend with the milk and horseradish
cream until smooth. Season to taste
with salt and pepper.