Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Vegetable | 1 tbsp (14g) | 120 |
| Parsnip | 1/2 cup (78g) | 55 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Turnip | 1 medium (122g) | 34 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Swede | not in our table | 0 |
| Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 450g (1 lb) potatoes
- 1 large onion
- 2 sticks celery
- 200g (7oz)carrots
- 200g (7oz) mixed vegetables (parsnip, turnip, swede, cabbage)
- 1 can baked beans - 400g (16oz)
- 2 tbsp tomato puree
- 1 tsp dried mixed herbs
- soy sauce and black pepper to taste
- =
Directions
1. Scrub the potatoes, cut them into chunks and boil them for mashing.
2. Meanwhile, halve and slice the onion into thin half-moons.
Chop the celery into chunks. Peel and chop the carrots and mixed vegetables.
3. Bring about 300ml (12 fl oz, 1 1/2 cups) water to boil in a large saucepan then add all the prepared vegetables, cover and simmer gently until they are cooked.
4. Drain off any water from the vegetables and mix in the baked beans, tomato puree and herbs.
Season to taste, reheat and place into a warmed casserole dish.
5. When the potatoes are ready, mash them with salt and black pepper to taste, adding a little of their cooking water if needed.
6. Spread the mashed potatoes on top of the vegetable mix and place under the grill (broiler) until the potato topping is browned.
Serve at once.