The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Flat Iron Steak with Roasties & Carrot Mash
Who fancies a healthy roast? Dish up flat iron steaks from grass-fed British beef with loads of roast veg: fluffy potatoes, crispy kale and fresh pea shoots. A rich West-African spiced gravy joins alongside. Not to mention the creamy and packed carrot mash. Turn Sunday roasts into a weeknight delight.
Prep in 10
High protein
Low sat fat
Serving size
Ingredients
- 20g flaked almonds (Nuts)
- 2 tsp cornflour
- 25g pea shoots
- 40g kale
- 2 shallot
- 2 carrot
- 2 flat iron steaks
- 2 large potatoes
- 1 beef stock cube (use half) (Celery) (sea salt, potato starch* , palm oil* , vegetables* 4.8% (onions* 4%, carrots* 0.5%, mushrooms* 0.3%), sugar*, natural flavour caramelised* , yeast extract, beef powder* 1.5%, beef* 1.2%, spices and herbs* (parsley* , black pepper* , rosemary*, garlic*, turmeric*, bay leaves*) * Organic ingredients)
- 1 tsp cumin seeds
Nutritional Information
Calories: 628
Protein: 45g
Carbs: 58g
Fat: 24g
Ingredients
- 1 tbsp Mindful Chef West African spice blend (use half) (Coriander, Cinnamon, Cumin, Ginger, Nutmeg)
- 2 shallot
- 25g pea shoots (use half)
- 1 beef stock cube (use a quarter) (Celery) (sea salt, potato starch* , palm oil* , vegetables* 4.8% (onions* 4%, carrots* 0.5%, mushrooms* 0.3%), sugar*, natural flavour caramelised* , yeast extract, beef powder* 1.5%, beef* 1.2%, spices and herbs* (parsley* , black pepper* , rosemary*, garlic*, turmeric*, bay leaves*) * Organic ingredients)
- 40g kale (use half)
- 1 flat iron steak
- 20g flaked almonds (use half) (Nuts)
- 2 tsp cornflour (use half)
- 2 large potatoes
- 1 tsp cumin seeds (use half)
- 2 carrot
Nutritional Information
Calories: 896
Protein: 51g
Carbs: 115g
Fat: 25g
Flat Iron Steak with Roasties & Carrot Mash
Who fancies a healthy roast? Dish up flat iron steaks from grass-fed British beef with loads of roast veg: fluffy potatoes, crispy kale and fresh pea shoots. A rich West-African spiced gravy joins alongside. Not to mention the creamy and packed carrot mash. Turn Sunday roasts into a weeknight delight.
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Cooking Instructions
- Preheat the oven to 240C / fan 220C / gas mark 9. Cut the potatoes into 3cm chunks. Halve the shallots lengthways. Place both on a lined baking tray, drizzle with 1/2 tbsp oil, and season with sea salt and black pepper. Roast for 30 mins, until soft and golden, adding the kale to the tray for the final 5 mins, to crispen.
- Bring a small saucepan filled with salted hot water to a boil. Roughly dice the carrots (peel optional) and add to the saucepan along with half the cumin seeds. Boil for 20 mins, until very soft. Drain, then return to the pan and mash until smooth.
- Heat a frying pan on medium-high heat. Add the almonds and toast for 2-3 mins, turning regularly, until golden. Transfer to a bowl and set aside.
- Reheat the almond pan with 1/2 tbsp oil on high heat. Season the steaks with sea salt and cook (as a guide: 3-4 mins on each side for medium-rare, or 5-6 mins for well-done). Leave to rest then slice against the grain.
- Dissolve the cornflour in a jug with 25ml water, then add the half stock cube and 250ml boiling water; stirring to dissolve. Add the remaining cumin seeds to the steak pan. Toast for 1 min, add the stock and cornflour mix, then simmer for 4-5 mins, until thickened.
- Serve the carrot mash on plates topped with the steaks, alongside the roasted veg. Garnish with pea shoots and almonds. Pour over the gravy.
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