Moroccan Style Beef Stew
Ingredients
- 900g lean boneless shin of beef or chuck steak, cut into 2.5cm cubes
- 2 tablespoons plain flour
- 1 tablespoon ground cumin
- 2 tablespoons Moroccan spices, e.g. Ras El Hanout (available in the spice aisle at larger supermarkets)
- 3 tablespoons rapeseed or olive oil
- 2 medium onions, peeled and finely sliced
- 2 large garlic cloves, peeled and finely chopped or crushed
- 600ml good, hot beef stock
- 1 x 400g can chick peas, drained
To garnish
- 3 tablespoons reduced fat Greek yogurt
- 2 tablespoons freshly chopped mint
Method
Place the flour in a large, clean, plastic food bag, season and add the cumin and Moroccan spices. Gently toss the beef cubes in the seasoned flour to coat.
Preheat the oven to 170°C,160°C, Fan, Gas Mark 3.
Heat 2 tablespoons oil in a large non-stick frying pan and brown the beef in batches. Transfer to a large ovenproof casserole dish.
- In the same frying pan add the remaining oil and cook the onions and garlic for 2-3 minutes then transfer to the casserole.
Add the stock, bring to the boil, cover and cook in in the oven for 2½ hours, or until the beef is tender. Alternatively, cook the stew on the hob for 2-2½hours.
- 15 minutes before the end of the cooking time add the chick peas and return to the oven.
- Garnish the stew with the yogurt and mint and serve with steamed couscous, rice or mash.
This recipe works well in a slow cooker too but use only 300ml beef stock. Follow method points 1-4. Then transfer to the slow cooker. Heat the remaining oil in the frying pan and cook the onions and garlic then transfer to the slow cooker with the stock. Cook on HIGH for 4 hours (or you could cook on low for 8 hours). Add the chick peas during the last 30 minutes of the cooking time. Garnish the stew with the yogurt and mint and serve with steamed couscous, rice or mash.
Nutrition
Each serving provides:
- Energy
- 256kcal
- Fat
- 11.2g
- Saturates
- 2.1g
- Carbs
- 12.1g
- Sugars
- 3.1g
- Fibre
- 4.1g
- Protein
- 28.4g
- Salt
- 1g
