how to make

Gluten Free Cowboy Pie

by

Health

Time

1h

Cost

Nutrients

432 kcal

Carbs 56 grams

Sugars 13 grams

Total Fats 12 grams

Saturates 3 grams

Fibers 7 grams

Proteins 28 grams

About this recipe

Prepared with a spicy filling of chilli beans and topped with a gluten-free crusty cornbread, this cowboy casserole is the perfect dish for a family dinner. Loaded with vegetables, fibres, and vitamin C, this recipe makes a hearty and balanced meal under 500kcal.


Nutrients Data

The nutrients information on this page refers to a 2000 Kcal daily intake diet.

Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.

Chart Legend

Carbs, Sugars, Total Fats, Saturates
Less than 50% of maximum recommended intake for a meal
Between 50% and 95% of maximum recommended intake for a meal
More than 95% of maximum recommended intake for a meal
Fibers, Proteins
More than 50% of recommended intake for a meal
Between 25% and 50% of recommended intake for a meal
Less than 25% of recommended intake for a meal
By visiting the full recipe page, you can get a more in depth breakdown of the nutrients for this recipe. If you prefer reading the recipe in this format instead, a link to the full recipe page will be provided at the end!

Good for Diets

  • Alcohol-Free

No Allergens!

Servings

6

STEP 1

In a frying pan, heat the olive oil and add chopped onions, crushed garlic, and sliced jalapenos. Let them sizzle until soft and fragrant. Then, stir in all the herbs and spices and cook them for a few minutes. Add the tinned chopped tomatoes, cooked pinto beans, diced peppers, lean beef mince, and grated carrots.

Ingredients List

For the Pie Filling

Extra Virgin Olive Oil1tbsp
Onion50g
Garlic Clove1
Jalapenos2
Cumin Seeds1tsp
Ground Cumin0.5tsp
Chilli Powder0.5tsp
Oregano1tsp
Thyme0.5tsp
Paprika1tsp
Bay Leaf1tsp
Chopped Tomatoes Tin400g
Pinto Beans, Canned400g
Yellow Peppers2
Red Peppers1
Green Peppers1
Lean Beef Mince500g
Carrots100g

For the Cornbread Topping

Coarse Cornmeal110g
Rice Flour100g
Baking Powder2tsp
Rapeseed Oil2tbsp
Salt1tsp
Potato Starch1tbsp
Ground Flaxseeds1tbsp
Oat Milk200mL
Lemon Juice1tbsp
Unrefined Brown Sugar1tbsp

STEP 2

Cook the ingredients for the pie filling, covered, for 15 minutes. Then, remove the lid and keep cooking them until the sauce is creamy. Transfer the mixture into an oven-proof dish and spread it evenly.

Ingredients List

For the Pie Filling

Extra Virgin Olive Oil1tbsp
Onion50g
Garlic Clove1
Jalapenos2
Cumin Seeds1tsp
Ground Cumin0.5tsp
Chilli Powder0.5tsp
Oregano1tsp
Thyme0.5tsp
Paprika1tsp
Bay Leaf1tsp
Chopped Tomatoes Tin400g
Pinto Beans, Canned400g
Yellow Peppers2
Red Peppers1
Green Peppers1
Lean Beef Mince500g
Carrots100g

For the Cornbread Topping

Coarse Cornmeal110g
Rice Flour100g
Baking Powder2tsp
Rapeseed Oil2tbsp
Salt1tsp
Potato Starch1tbsp
Ground Flaxseeds1tbsp
Oat Milk200mL
Lemon Juice1tbsp
Unrefined Brown Sugar1tbsp

STEP 3

Now, prepare the gluten-free cornbread topping by combining coarse cornmeal, rice flour, baking powder, rapeseed oil, brown sugar, salt, and starch in a mixing bowl.

Ingredients List

For the Pie Filling

Extra Virgin Olive Oil1tbsp
Onion50g
Garlic Clove1
Jalapenos2
Cumin Seeds1tsp
Ground Cumin0.5tsp
Chilli Powder0.5tsp
Oregano1tsp
Thyme0.5tsp
Paprika1tsp
Bay Leaf1tsp
Chopped Tomatoes Tin400g
Pinto Beans, Canned400g
Yellow Peppers2
Red Peppers1
Green Peppers1
Lean Beef Mince500g
Carrots100g

For the Cornbread Topping

Coarse Cornmeal110g
Rice Flour100g
Baking Powder2tsp
Rapeseed Oil2tbsp
Salt1tsp
Potato Starch1tbsp
Ground Flaxseeds1tbsp
Oat Milk200mL
Lemon Juice1tbsp
Unrefined Brown Sugar1tbsp

STEP 4

Add a 'flaxegg’ prepared by mixing the flaxseeds with water in ratio 1:3 (1 tbsp of flaxseeds and 3 tbsp of water) and leaving them to thicken in the fridge for 5-10 minutes. Pour the oat milk mixed with lemon juice in the cornbread batter. Whisk the ingredients and then pour the batter over the pie filling

Ingredients List

For the Pie Filling

Extra Virgin Olive Oil1tbsp
Onion50g
Garlic Clove1
Jalapenos2
Cumin Seeds1tsp
Ground Cumin0.5tsp
Chilli Powder0.5tsp
Oregano1tsp
Thyme0.5tsp
Paprika1tsp
Bay Leaf1tsp
Chopped Tomatoes Tin400g
Pinto Beans, Canned400g
Yellow Peppers2
Red Peppers1
Green Peppers1
Lean Beef Mince500g
Carrots100g

For the Cornbread Topping

Coarse Cornmeal110g
Rice Flour100g
Baking Powder2tsp
Rapeseed Oil2tbsp
Salt1tsp
Potato Starch1tbsp
Ground Flaxseeds1tbsp
Oat Milk200mL
Lemon Juice1tbsp
Unrefined Brown Sugar1tbsp

STEP 5

Bake the pie for 30 minutes at 200°C (390°F) or until the cornbread topping is golden and crusty. Allow to cool down for a few minutes before serving. Sprinkle with sliced jalapenos and fresh chopped coriander. Enjoy!

Ingredients List

For the Pie Filling

Extra Virgin Olive Oil1tbsp
Onion50g
Garlic Clove1
Jalapenos2
Cumin Seeds1tsp
Ground Cumin0.5tsp
Chilli Powder0.5tsp
Oregano1tsp
Thyme0.5tsp
Paprika1tsp
Bay Leaf1tsp
Chopped Tomatoes Tin400g
Pinto Beans, Canned400g
Yellow Peppers2
Red Peppers1
Green Peppers1
Lean Beef Mince500g
Carrots100g

For the Cornbread Topping

Coarse Cornmeal110g
Rice Flour100g
Baking Powder2tsp
Rapeseed Oil2tbsp
Salt1tsp
Potato Starch1tbsp
Ground Flaxseeds1tbsp
Oat Milk200mL
Lemon Juice1tbsp
Unrefined Brown Sugar1tbsp

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