Moroccan beef and kidney bean stew

Name: Moroccan beef and kidney bean stew
Prep time: 15 min
Cook time: 2 h
Total time: 2 h 15 min
Cuisine: Moroccan, African
Ingredients: 500g beef shoulder, diced; 120g of kidney beans, drained & washed; 1 carrot, washed & sliced; 1 large white onion, peeled & diced; 50g of spring onion; 1 litre of stock, made with one vegetable stock cube; 10g beef gravy granules; 1 clove garlic, crushed; 2 bay leaves; 20ml oil; 1 teaspoon salt; 10g of thyme; 1 scotch bonnet, washed, deseeded & left whole; 10g allspice; 5g dried mixed herbs; 400g tin of chopped tomatoes; 15g tomato puree; 1 teaspoon curry powder; 1 teaspoon turmeric; One pinch of cumin; 2 teaspoon paprika; 1 teaspoon salt

9 steps

Prep:15minCook:2h

A one pot hearty gut healthy meal packed with flavour.

Updated at: Thu, 17 Aug 2023 01:44:30 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories270.3 kcal (14%)

Total Fat7.9 g (11%)

Carbs25.1 g (10%)

Sugars3.8 g (4%)

Protein27.7 g (55%)

Sodium963.2 mg (48%)

Fiber5.6 g (20%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Place the beef in a large bowl and season with salt and curry powder.

Step 2

On a medium heat place a non-stick pan to heat, add oil, followed by the seasoned beef. Seal the meat on both sides.

Step 3

Add the onions, garlic, carrot and all the dry herbs and spices, sweat off gently on a low heat.

Step 4

Add tomato puree, mix well then add one tin of kidney beans, whole scotch bonnet, chopped tomato and vegetable stock. Bring to the boil then reduce the heat and simmer with lid on for 60 mins, checking liquid is covering the meat at all times.

Step 5

Stir and check the meat is not sticking, add the remaining kidney beans and continue to simmer gently. At this stage the sauce should begin to thicken.

Step 6

Stir in all the gravy granules and simmer for a further 5 minutes.

Step 7

Garnish with chopped coriander before serving.

Step 8

Tips: Taste the stews during the cooking process and remove scotch bonnet when desired heat & flavour is achieved

Step 9

Serving suggestions: with boiled rice or crusty bread