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Smoky beef stew
Makes 6-8 portions
Prep 10 min
Cook 3 hrs
1kg stewing beef, cut into large chunks
2 onions, chopped
2 x 400g cans chopped tomatoes
2 tsp each sweet paprika, ground cumin and mild chilli powder
2 tbsp red or white vinegar
2 tbsp caster sugar
400g can butter beans, drained and rinsed
1 Heat the oven to 160C/140C fan/gas 3. Mix the beef, onions, tomatoes, spices, vinegar and sugar in a casserole dish. Cover and bake for 2 hrs 30 mins, then stir in the beans and bake for 30 mins more (with the lid off if the casserole is a little wet, or covered if it’s a good consistency), until the beef is tender.
2 Leave to cool completely, then freeze in six or eight portions in freezer-proof food bags or containers. Defrost thoroughly overnight in the fridge, then heat in the morning and transfer to an insulated container, or heat in a microwave just before eating.
PER SERVING 341 kcals, fat 12g, saturates 5g, carbs 18g, sugars 11g, fibre 4g, Protein 42g, salt 0.9g
3 WAYS TO EAT THIS STEW
• Wrap in soft tortillas with lettuce and soured cream.
• Top with crumbled feta or grated cheddar and eat with a wholemeal pitta or cooked rice.
• Add leftover cooked potatoes and peas or sweetcorn to make it into a one-pot lunch.
Smashed bean dip
Makes 4 portions
Prep 10 mins
No cook
400g can chickpeas, drained and rinsed
400g can cannellini beans, drained and rinsed
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Esta historia es de la edición January 2021 de BBC Easy Cook.
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