Directions:
- Heat the oil in a large frying pan, then soften the onion with 1 tsp cumin seed for a few minutes. Push the onion to the edge of the pan, add the beef, then brown well, breaking up any lumps.
- Add the garlic, beans, tomatoes and half a can of water. Season and cover. Simmer for 20 minutes.
- Cook the parsnip and potato in boiling salted water until soft. Drain and mash with some salt and pepper.
- Tip the mince mixture into a large ovenproof dish, spoon over the mash, scatter with remaining cumin seed and grill for 5 minutes or until golden.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 550.11 Kcal (2303 kJ) | ||
| Calories from fat | 97.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.85g | 17% | |
|---|---|---|---|
| Cholesterol | 77.5mg | 26% | |
| Sodium | 116.02mg | 5% | |
| Potassium | 1686.54mg | 36% | |
| Total Carbs | 71.18g | 24% | |
| Sugars | 17.04g | 68% | |
| Dietary Fiber | 14.4g | 58% | |
| Protein | 38.8g | 78% | |
| Vitamin C | 59.7mg | 99% | |
| Iron | 5.7mg | 32% | |
| Calcium | 132.4mg | 13% | |
| Amount Per 100 g | |||
| Calories | 88.4 Kcal (370 kJ) | ||
| Calories from fat | 15.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.74g | 17% | |
|---|---|---|---|
| Cholesterol | 12.45mg | 26% | |
| Sodium | 18.64mg | 5% | |
| Potassium | 271.02mg | 36% | |
| Total Carbs | 11.44g | 24% | |
| Sugars | 2.74g | 68% | |
| Dietary Fiber | 2.31g | 58% | |
| Protein | 6.24g | 78% | |
| Vitamin C | 9.6mg | 99% | |
| Iron | 0.9mg | 32% | |
| Calcium | 21.3mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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