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Nutrition: per serving

  • kcal400
  • fat18g
  • saturates5g
  • carbs18g
  • sugars8g
  • fibre4g
  • protein43g
  • salt1.2g
    low

Method

  • step 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.

  • step 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.

  • step 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.

Recipe from Good Food magazine, November 2006

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Overall rating

A star rating of 4.7 out of 5.39 ratings
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