Spicy beef and veggies stew
No one can say no to a hearty winter stew. The combination of meat, vegetables and spices makes this one-pot supper comforting, yet healthy for a cold evening.
2 tbsp (30 ml) olive or avocado oil
750 g beef stewing meat, off the bone, cubed and excess fat removed
2 medium onions, finely chopped
2 cloves of garlic, crushed
3-4 tsp (15-20 ml) mild curry powder
1 tbsp (15 ml) each dried mixed herbs, turmeric and ground coriander
4 tsp (20 ml) ground cumin
½ tbsp (7,5 ml) ground ginger
5 medium carrots, peeled and cut in thick diagonal slices
2-3 medium sweet potatoes with the skin, cut into cubes
2 cups (500 ml) strong Rooibos tea
2 cups (500 ml) water
1 x 410 g tin chickpeas, drained but keep the liquid
400 g cauliflower, cut into florets
½ tsp (2,5 ml) salt
lemon juice and black pepper to taste
handful fresh coriander leaves
plain unsweetened yoghurt for serving
1. Heat half of the oil in a large saucepan or pot over a medium heat and brown half of the meat. Spoon out, set aside and repeat with the rest of the meat and oil.
2. In the same pan, sauté the onions until soft. Add the garlic and spices and sauté for another 1-2 minutes.
3. Add carrots, meat and half of the sweet potatoes to the onions and mix well. Stir in the Rooibos tea, water and liquid from the chickpea tin.
4. Reduce the heat and simmer with the lid for 1 hour.
5. Add the rest of the sweet potato and simmer for another 45- 50 minutes or until meat is tender.
6. Add cauliflower and chickpeas and simmer for 10-15 minutes or until the cauliflower is just cooked.
7. Add the salt and season to taste with lemon juice and pepper
8. Serve with fresh coriander leaves and a dollop of plain unsweetened yoghurt.
1. Substitute chickpeas for any tinned beans of your choice. Red kidney or white beans will be delicious.