Beef Stew Recipe

Looking for an easy Beef stew recipe? Learn how to make Beef stew using healthy ingredients.


Submitted by flautodolcissim

Makes 8 servings



thick, vegetably stew, which can be spiced to taste, althouhg i suggest cinnamon, ground coriander and cumin.

Recipe Ingredients for Beef stew

386 g beef
2 onions
2 carrots
4 cloves garlic
125 g chick peas (or tinned beans)
400 g kale
1/2 tsp sunflower oil
400 g tomato
4 tbsp tomato paste

Recipe Directions for Beef stew

  1. Mashed potato/carrot:

  2. Boil the potato and carrot together in slightly salted water. When soft, drain and set aside the water.

  3. Mash the potatos and carrots together and stir in the milk.

  4. Beat with a fork until smoothe.

  5. Beef stew

  6. Fry the onion, garlic, and bell pepper. When almost soft, add the beef, cut small, and fry until browned.

  7. Add the tomatos, chick peas and kale (I use frozen kale, so I add it a little later), and a little water if necessary. Simmer on a low heat until everything is cooked through and tender, about 40-60 mins. Add the potato and carrot water when available.

  8. taste and add whichever spices are necessary. I suggest cinnamon, ground coriander and cumin.

  9. serve with a salad or another vegetable if desired.

Categories

Beef, Main Dish

Nutrition Facts
Serving Size 216.4g
Amount Per Serving
Calories
171
Calories from Fat
36
% Daily Value*
Total Fat
4.0g
6%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Cholesterol
43mg
14%
Sodium
122mg
5%
Potassium
739mg
21%
Total Carbohydrates
16.5g
6%
Dietary Fiber
3.6g
14%
Sugars
4.2g
Protein
18.4g
Vitamin A 216% Vitamin C 120%
Calcium 10% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in iron
  • High in manganese
  • High in phosphorus
  • High in potassium
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • High in vitamin B12
  • Very high in vitamin C
  • High in zinc
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