SPICY BEEF & VEGETABLE STEW


Preparation time: 30 min

Ingredients (4 portions):

  • 400 g of beef (either ground or beef chunks)
  • 300 g of tomato puree / chopped tomatoes in a sauce
  • 800 ml of water
  • 1 onion
  • 4 garlic cloves
  • 1 medium broccoli (approx 350 g)
  • 1 large red pepper
  • 2 medium carrots
  • 1 medium courgette
  • 6 button mushrooms
  • 1/2 teaspoon of ground paprika
  • 1/2 teaspoon of rosemary
  • 1/2 teaspoon of marjoram
  • 1 1/2 teaspoon of parsley
  • 1 bay leaf 
  • salt to taste
  • 1 tablespoon of coconut oil

How to make it:

In a large pan / pot heat up the coconut oil, add chopped onion and fry for 1 minute. Add in the beef and cook at medium temperature until the meat is brown on both sides.

Pour in the tomato puree and water and bring to boil. Add in cubed carrots, sliced mushrooms and bay leaf and simmer for 5 min.

Mix in all other vegetables that you have pre-cut into medium cubes (broccoli, pepper, courgette) and add finely chopped garlic, rosemary, marjoram and ground paprika. Simmer for another 15 min.

5 min before the end of the cooking stir in parsley, and continue cooking the stew for the last few minutes.

Cool down and serve with a side dish, such as mashed potato, brown rice or quinoa. If you are going with mashed potato, we recommend that you make it with non-dairy milk, to ensure the iron from the beef can get optimally absorbed, use the potatoes with the peel and also add in some extra parsley for added nutrition.


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