source: www.thefussiesteater.com


2 med to large Spanish Onions – Sliced and diced
4 Garlic cloves – sliced and diced
550g Organic tomatoes – chopped (or can of tomotoes)
2 Tbs Tomato paste
400g extra lean minced beef
½ tsp Chilli Flakes
Salt & Pepper
Box of cannelloni shells
1-2 cups of my ‘Homemade tomato sauce’ found under condiments
1 Litre Soy milk
50g unsalted non-diary butter (sunflower would do)
2 heaped Tbs of Wholemeal Spelt flour (or any other flour would do)
2 heaped Tbs Corn flour (diluted with warm water)
2 Free range eggs
Salt & Pepper
250g – Parmesan cheese with a mixture of Greek Mitzithra Cheese. (If you don’t have Mitzithra, only parmesan would do) – Grated


In a saucepan cook the onions and garlic in some filtered water until soft and translucent – on med to low heat

Move the onions/garlic to the sides of the saucepan then add the mince meat

With a wooden spoon cut up the mince and cook until brown

Add the tomato paste and combine thoroughly, cook for a further minute

Add the chopped tomatoes and my homemade tomato sauce

Add ½ tsp chilli flakes, salt and pepper

Bring to boil, then simmer for approx 30min on the lowest heat.

Pre-heat the oven to 180 degrees Celsius.

Meanwhile start making the Béchamel sauce.

In a small bowl combine the corn flour and warm water. Dilute fully using a small whisk

In another saucepan add the butter and allow to melt on med to low heat

Once fully melted add the Spelt Flour and with a wooden spoon immediately combine to form a roux i.e a doe ball.
Constantly stir this doe ball and cook for approx 3-5 minutes (important step)

Very slowly pour the milk in the saucepan with one hand and with the other rapidly & continually stir the doey ball into the milk attempting to dissolve it as much as possible. Use a large whisk for best results.

Once all the milk has been added, turn the heat up to the highest setting. Do not stop stirring with the whisk.

Once the milk starts to ‘€˜smokey’€™ gently and slowly pour in the very well diluted corn flour mixture. Don€’t stop stirring.

The mixture should start thickening within a minute or two

Once this starts to happen, turn off the heat, move the Béchamel sauce to a cold hobb.

Break the eggs and pour into Béchamel sauce one and a time whilst still stirring

Add the salt and pepper & nutmeg

Add a handful of the grated cheese. Stop stirring. Cover until ready to use.
Fill the cannelloni tubes with the meat mixture using whatever utensils do the job. I used a small long teaspoon and chopsticks to push the mixture in.

Lay the cannelloni in a large baking dish on one level only

Sprinkle the rest of the cheese on top of the cannelloni

Pour the Béchamel sauce over the top

Bake in a pre-heated oven on 180 degrees Celsius for approx 45min.

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