broccoli cauliflower gluten free kangaroo mash meals meatballs pumpkin recipes sweet potato May 02, 2018

As the weather starts to get cooler what more could you want than a big comforting bowl of meatballs and mash? In this meal I have a twist on the usual mash you might be thinking by adding as many extra veggies as I can - and I also like to serve this dish with added peas sometimes too just to get even more greens in :) Kangaroo is a really great quality protein as it is very lean but you can substitute for beef or lamb if you can't source any. 

You can also cut down a lot of prep time by buying already made meatballs if you can find good quality ones at your local butcher. 

Serves 4


400g kangaroo mince
1 handful parsley, finely chopped
1 handful basil, finely chopped
1 tablespoon dried oregano
1 slice bread, blitzed into crumbs (GF if preferred)
1 egg
1 cup cauliflower, roughly chopped
1 cup pumpkin, roughly chopped
1 cup sweet potato, roughly chopped
1 cup broccoli, roughly chopped
1 tablespoon of butter
1 onion, diced
2 cloves garlic
2 x cans diced tomatoes
½ cup bone broth or stock
2 tablespoons tomato paste


Heat a large fry pan to medium heat and cook the onion and garlic for 2-3minutes. Add the canned tomatoes, broth and tomato paste. Stir well and leave to simmer while you prepare the mash and meatballs.

If making the meatballs, combine the mince, parsley, basil, oregano, bread crumbs and egg with a good pinch of salt and pepper. Roll into small meatballs. Heat another large frypan to medium heat and cook meat balls on all sides until browned, then put in with the sauce on low for 10 minutes.

Meanwhile steam all of the veggies until very tender. Add to a food processor with the butter, and some salt and pepper. Blitz the veggies but keep some chunks in there for texture. Divide the mash between 4 bowls, top with the meatballs, the sauce and extra basil and parsley.  


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