Celeriac Steak with Butter Bean Mash and Onion Gravy offers numerous health benefits, starting with the star ingredient, celeriac. Celeriac is low in calories and packed with dietary fibre, aiding in digestion and supporting a healthy weight. It is also a good source of vitamin C, which boosts the immune system and promotes collagen synthesis for healthy skin and joints. Adding Dijon mustard provides a punch of flavour while potentially offering antioxidant and anti-inflammatory benefits. The use of maple syrup adds a touch of natural sweetness without excessive sugar, and miso provides probiotics and potential immune-boosting properties.
Butter Bean Mash contributes its own set of health benefits to the dish. Butter beans, high in fibre and protein content, promote satiety and help regulate blood sugar levels. They are also a good source of iron, which is essential for energy production and maintaining healthy red blood cells. The inclusion of garlic, rosemary, and lemon zest adds not only delicious flavour but also potential antibacterial, anti-inflammatory, and antioxidant properties to the mash. The hummus, made from fibre-rich chickpeas, adds additional plant-based protein and nutrients, making the butter bean mash a wholesome and nutritious accompaniment to the celeriac steak.
The Oil Free Onion Gravy in this recipe offers a healthier alternative to traditional gravy by using low-salt vegetable stock and omitting oil. The brown onion, a key ingredient, is rich in antioxidants and contains compounds that may have anti-inflammatory and anti-cancer effects. Miso, dissolved in water, provides probiotics and adds a savoury depth of flavour. Worcestershire sauce adds complexity and a hint of umami taste, while Dijon mustard and balsamic vinegar contribute additional flavour while potentially offering antioxidant properties. The combination of dried herbs like thyme, rosemary, and sage adds not only aromatic flavours but also potential health benefits such as digestive support and antioxidant properties. By using cornflour as a thickening agent, this gravy avoids the need for excessive fats. Overall, the oil-free onion gravy adds flavour to the dish without compromising on taste or nutritional value.
Celeriac Steak with Butter Bean Mash and Onion Gravy
Ingredients
Celeriac Steak
- 1 large celeriac bulb
- 1 tsp dijon mustard
- 1 tsp maple syrup
- 1 clove garlic mashed
- 1 tsp miso
Butter Bean Mash
- 2 cans butter beans drained and rinsed
- 2 tbsp water
- 1 tbsp hummus
- 2 cloves garlic
- 3 tsp fresh rosemary finely chopped
- ½ tsp lemon zest
- 1 tbsp lemon juice
Oil Free Onion Gravy
- 4 brown onions finely chopped
- 2 cups low salt vegetable stock cubes
- 2 tsp miso paste dissolved in 4 tsp warm water
- 1 tbsp balsamic vinegar
- 1 tsp garlic powder
- ¼ tsp each dried thyme, rosemary and sage
- 2 tbsp cornflour
- 2 tbsp water
Instructions
Celeriac Steak
- Preheat oven to 200°C (400°F)
- Peel the celeriac, then slice it into four rounds.
- Score shallow lines on both sides of each steak.
- In a small bowl, combine all other ingredients to create a marinade.
- Line a baking tray. Layout the steaks, then brush each piece, flip and marinade again. Bake for 25 minutes.
- Remove from oven and flip the steaks, basting again. Return to oven for another 15 minutes or until the steaks are soft when pierced.
- Serve warm with the mash, gravy, and your favourite greens.
Butter Bean Mash
- In a food processor/blender, blend the beans and water until smooth.
- In a pot, use a small amount of water to cook the garlic for two minutes; add the rosemary.
- Add the puree, hummus, lemon juice and zest and stir over low heat for two minutes; add a small amount of water if required.
- Serve with your favourite meal as a creamy alternative to potato.
Oil Free Onion Gravy
- In a medium pot, add a small amount of the stock along with the onion, and saute on medium-low heat for 10 minutes, stirring occasionally. You want the liquid to dissolve and the onion to start to stick, then add a little more stock to grab the onion browning.
- Add all other ingredients except the cornflour and cold water. Simmer for 10 minutes to heat through, whisking occasionally.
- In a small bowl, add the cornflour and cold water and mix thoroughly to dissolve the cornflour.
- Slowly pour in the cornflour mix into the onion gravy, simmering for a further 2 minutes to allow the sauce to thicken.
