You’ll need: 15ml canola oil; 1 onion, medium, peeled and diced; 15ml curry powder; 500g lean or extra lean beef mince; 15ml mixed herbs; 30ml flour; 30ml tomato puree (or tomato sauce); 2 teabags of Laager Rooibos tea – brewed in 500ml water; 1 cup frozen mixed vegetables; handful parsley, finely chopped; 5ml salt; 5ml black pepper, ground

Heat the oil in a shallow casserole dish or sauté pan that has a tightly fitting lid. Add the onion and curry powder and cook or fry for a few minutes, or until starting to turn golden.

Add the mince to the onion to cook. It’s best to do this in stages so that the mince has enough room in the pan to fry, rather than steam. Cook until all the meat is browned and there is no liquid left in the pan.

Add the flour and stir in. Continue to cook, stirring all the time. Make sure nothing sticks to the bottom of the pan and burns.

Add herbs, tomato puree and brewed Laager Rooibos tea, together with seasoning. Stir briefly and bring to a gentle simmer.

Turn the heat right down and cover with the lid. The dish should be on a very gentle simmer. Leave for 20 minutes.

After 20 minutes, it should be dark and glossy, with a rich, thick gravy. Add the frozen vegetables and cook for a further 5 to 8 minutes.

Enjoy as is or serve with mashed potatoes, rice, pasta or on toast as a sloppy joe. Or allow it to cool and freeze.

Dietitian tip: This mince & frozen vegetable recipe is suitable to freeze. Place in airtight containers, or Ziplock bags and freeze for up to 1 month. To serve, defrost portions overnight in the fridge. Reheat in the microwave or a saucepan on the stovetop.

Use your pre-cooked mince portions to create one of these three quick and easy meals: 

For more delicious and nutritious recipes, visit www.joekels.co.za, @Tea4Kidz on Facebook, or @laagerrooibostea on Facebook and Instagram.

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