Iron-Rich Beef Ragu & Lentils
Pre-heat the oven to 180 degrees (Fan Forced).
Put the meat in an oven safe dish and spread the meat out over the base. You can chop the pieces up if you like but it should be easy to fall apart by the time it is cooked anyway.
Season the meat with salt and pepper to taste.
Sprinkle around the meat the diced tomato, celery, carrot, onion and garlic.
Whisk the stock powder/bone broth and herbs in to the jar of tomato passata to blend. Add more Salt and Pepper to taste. Then pour this over the meat and vegetables. Adding more water if needed, until the meat is completely covered. Don’t make it too runny, just enough to be thick and submerse the meat. Veggies can be above the liquid a little.
Add in any extra flavours like lemon zest, splash red wine or 2 anchovies (just push them into the sauce and they dissolve when they cook).
Cover the baking dish with alfoil (don’t let it touch the food) or a baking lid. Place in the oven for at least 2-3 hours to slowly cook down. Or until the meat is tender and will pull apart with a fork.
Then, take the dish out of the oven and pull all the meat apart with two forks to make it flakey and shredded.
Add more water if desired. If the liquid is too runny, dissolve 1 tablespoon Arrowroot Starch in 50mls cool water, then add to the baking dish and stir through the liquid. This will thicken it quickly.
Serve with ½ cup of cooked Lentils per person and 1 cup of slightly cooked greens. You can also mix the greens and lentils together in a bowl and put the hot Ragu mix over the top and leave sit for 1-2 minutes. The hot liquid will cook the greens slightly. Top with Cheese if desired.
Ingredients
Directions
Pre-heat the oven to 180 degrees (Fan Forced).
Put the meat in an oven safe dish and spread the meat out over the base. You can chop the pieces up if you like but it should be easy to fall apart by the time it is cooked anyway.
Season the meat with salt and pepper to taste.
Sprinkle around the meat the diced tomato, celery, carrot, onion and garlic.
Whisk the stock powder/bone broth and herbs in to the jar of tomato passata to blend. Add more Salt and Pepper to taste. Then pour this over the meat and vegetables. Adding more water if needed, until the meat is completely covered. Don’t make it too runny, just enough to be thick and submerse the meat. Veggies can be above the liquid a little.
Add in any extra flavours like lemon zest, splash red wine or 2 anchovies (just push them into the sauce and they dissolve when they cook).
Cover the baking dish with alfoil (don’t let it touch the food) or a baking lid. Place in the oven for at least 2-3 hours to slowly cook down. Or until the meat is tender and will pull apart with a fork.
Then, take the dish out of the oven and pull all the meat apart with two forks to make it flakey and shredded.
Add more water if desired. If the liquid is too runny, dissolve 1 tablespoon Arrowroot Starch in 50mls cool water, then add to the baking dish and stir through the liquid. This will thicken it quickly.
Serve with ½ cup of cooked Lentils per person and 1 cup of slightly cooked greens. You can also mix the greens and lentils together in a bowl and put the hot Ragu mix over the top and leave sit for 1-2 minutes. The hot liquid will cook the greens slightly. Top with Cheese if desired.