Spicy beef stew with beans & peppers
Just the thing to warm you up on a cold winter night
Difficulty and servings
Serves 6 adults, or 4 adults and 4 kids
Preparation and cooking times
Prep 15 mins
Cook 2 hrs 45 mins
For up to 1 month, without cheese
- 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.
- 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.
- 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, sugar 8g, salt 1.2 g
Recipe from Good Food magazine, November 2006.
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http://www.bbcgoodfood.com/recipes/3328/
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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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A great accompaniment for spicy stews and chillies, or just with a salad for lunch
15
ratings
Difficulty and servings
Serves 6 adults, or 4 adults and 4 kids
Preparation and cooking times
Prep 15 mins
Cook 2 hrs 45 mins
For up to 1 month, without cheese
Delicious family supper dish
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, sugar 8g, salt 1.2 g
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20 November 2011
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