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1. Heat 1 tbsp of oil in a large saucepan with a lid. Season meat, then cook about one-third over a high heat for 10 mins until browned. Tip onto a plate and repeat with 2 tbsp of oil and rest of the meat.
2. Add a splash of water and scrape pan to remove bits. Add ½ tbsp oil. Turn heat down, fry onion and garlic until softened. Return meat to the pan, add flour and stir for 1 min. Add treacle, cumin, tomatoes and stock. Bring to boil, reduce heat, cover and simmer for 1 hr 45 mins. Stir occasionally and check that the meat is covered with liquid.
3. Add peppers and beans, and cook for a further 15 mins. The stew can now be cooled and kept in the fridge for 2 days, or frozen for 1 month. Serve in bowls, with sour cream, coriander and cornbread.

Per serving

400 kcalories, protein 43g, carbohydrate 18g, fat 18 g, saturated fat 5g, fibre 4g, salt 1.2 g

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  10 November 2007

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  27 November 2007

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• Justine

  02 December 2007

  Justine rated and commented on this recipe

  

  Very quick and easy recipe. Surprisingly tasty considering there wasnt loads of ingredients. Will definitely being making this again! Works particularly well with the cornbread.

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  12 December 2008

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Ingredients

• 3½ tbsp vegetable oil
• 1kg stewing beef , cut into chunks
• 1 onion , sliced
• 2 garlic cloves , sliced
• 1 tbsp plain flour
• 1 tbsp black treacle
• 1 tsp cumin
• 400g can chopped tomatoes
• 600ml beef stock (from a cube is fine)
• 2 red peppers , deseeded and sliced
• 400g can cannellini beans , drained and rinsed
• soured cream and coriander, to serve

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Difficulty and servings

Serves 6 adults, or 4 adults and 4 kids

Preperation and cooking times

Prep 15 mins

Cook min 2 hrs 45 mins

For up to 1 month, without cheese

Ingredients

• 3½ tbsp vegetable oil
• 1kg stewing beef , cut into chunks
• 1 onion , sliced
• 2 garlic cloves , sliced
• 1 tbsp plain flour
• 1 tbsp black treacle
• 1 tsp cumin
• 400g can chopped tomatoes
• 600ml beef stock (from a cube is fine)
• 2 red peppers , deseeded and sliced
• 400g can cannellini beans , drained and rinsed
• soured cream and coriander, to serve

Per serving

400 kcalories, protein 43g, carbohydrate 18g, fat 18 g, saturated fat 5g, fibre 4g, salt 1.2 g

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