Meatless roast with parsley sauce

Meatless roast with parsley sauce

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This recipe for meatless roast is seasoned with garlic, onion, carrots, and served with a flavorful parsley sauce.
Servings: 4
Calories: 414

Ingredients
 

  • 1 tablespoon sunflower oil
  • 1 onion chopped finely
  • 1 garlic clove crushed
  • 12 oz vegetarian mince
  • 1 tablespoon soy sauce
  • 6 oz carrots grated
  • 1 teaspoon dried mixed herbs
  • 8 oz canned baked beans in tomato sauce
  • 1 3/4 oz fresh breadcrumbs
  • 1 egg beaten
  • salt and freshly ground black pepper

for the sauce

  • 15 floz skimmed milk
  • 1 oz polyunsaturated margarine
  • 1 oz cornflour
  • 4 tablespoons chopped fresh parsley
  • salt and freshly ground black pepper

Instructions

  • Preheat the oven to Gas Mark 4/180°C/fan oven I 60°C. Line a 900 g (2 Ib) loaf tin with baking parchment
  • Heat the oil in a frying pan and add the onion, garlic and mince. Stir fry for 5 minutes.
  • Stir in the soy sauce, carrots, herbs and baked beans, and cook for a further 2 minutes.
  • Transfer everything to a large mixing bowl and add the breadcrumbs, beaten egg and seasoning. Use a potato masher to mash all the ingredients together Spoon the mixture into the prepared tin, levelling it with the back of a spoon, and bake in the oven for I hour.
  • To make the sauce, heat the milk until just boiling. Melt the margarine in a medium saucepan, and then remove it from the heat and stir in the cornflour to make a paste. Pour the hot milk over the paste and whisk well. Return the mixture to the heat and cook, stirring, until you have a smooth, thickened sauce. Stir in the chopped parsley and season to taste.
  • Carefully remove the cooked loaf from the tin and peel away the lining paper Cut it into thick slices and drizzle with a little of the parsley sauce.
Calories: 414 kcal
Carbohydrates: 48 g
Protein: 26 g
Fat: 15g
Saturated Fat: 3 g
Trans Fat: 1 g
Cholesterol: 47 mg
Sodium: 1078 mg
Potassium: 740 mg
Fiber: 10 g
Sugar: 10 g
Vitamin A: 7990 IU
Vitamin C: 14 mg
Calcium: 207 mg
Iron: 7 mg
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