For 1 Continued...
1 tbspn Olive Oil 1 tspn butter
70 gm onion (prepared weight) 1 tbspn plain flour
50 gm meat free mince or 20 gm dried soya mince 60 ml milk
1 tspn oregano ¼ tspn cayenne pepper
3 tbspn chopped tomatoes ¼ tspn salt
1 red pepper 80 gm cheese
  ½ tspn mustard powder
  1 egg



  1. Heat the oil in a pan and fry the onion for 5 min.
  2. Add the mince and fry for 2 min.
  3. Add the chopped tomatoes, salt, red pepper and oregano.
  4. Bring to a boil and simmer for 20 min, adding water as necessary.
  5. After a few minutes melt the butter in another small pan and remove from the heat.
  6. Stir in the flour until smooth.
  7. Add a little milk and mix well.
  8. Add the remaining milk and continue to mix well.
  9. Add the cheese and mustard powder, mix well and bring to a boil over a medium heat.
  10. Immediately reduce the heat to very low and simmer for 5 min, stirring continuously.
  11. Stir in the cayenne pepper and season to taste.
  12. Remove from the heat and mix the egg into the sauce, stirring well to produce a smooth sauce.
  13. After the mince mixture has cooked spoon it into the oven dish.
  14. Pour the cheese sauce over the mince mixture.
  15. Cook in the oven for 20 min until lightly set and golden.


  1. Optionally serve with peas.
The preparation stage
Enlarge Image
Enlarge image

The uncooked dish

The cooked dish

The finished meal