Spicy beef stew with beans & peppers
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 6 adults, or 4 adults and 4 kids
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- 3 ½ tbsp vegetable oil
- 1kg stewing beefcut into chunks
- 1 onionsliced
- 2 garlic clovessliced
- 1 tbsp plain flour
- 1 tbsp black treacle
- 1 tsp cumin
- 400g can chopped tomato
- 600ml beef stock(from a cube is fine)
- 2 red peppersdeseeded and sliced
- 400g can cannellini beandrained and rinsed
- soured creamand coriander, to serve
Nutrition: per serving
- kcal400
- fat18g
- saturates5g
- carbs18g
- sugars8g
- fibre4g
- protein43g
- salt1.2glow
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.
