Spicy Beef Stew

By Dr. Ciara Mc Gowan and Ms Fiona Dunlevy

Serves 8

Ingredients:

1 lb (500g) rump steak, diced
⅓ cup white flour
Pinch of salt
Freshly ground white pepper
1 tablespoon olive oil
2 medium onions, finely diced
3 cloves garlic, coarsely chopped
1 red hot pepper, coarsely chopped
3 large sweet potatoes, peeled and coarsely diced
1 ½ cubes beef stock
2 tablespoons tomato paste
1 tablespoon wholegrain mustard
2 stalks celery, sliced
2 large red peppers, halved, seeded, and coarsely diced
1 small can sweetcorn kernels
1 large can peeled chopped tomatoes, undrained
1 can pinto / kidney beans, drained
1 cup egg noodles, cooked
½ cup olives
½ bunch parsley, coarsely chopped

Method:

Toss the steak in flour seasoned with salt and black pepper in a large mixing bowl.

Heat the oil in a large casserole dish or metal pan and gently cook the onions, garlic and hot pepper for 1 minute. Add the steak and brown on all sides.

Add the sweet potato, beef stock, tomato paste, grainy mustard, celery, pepper, corn kernels and tomatoes. Season with salt and pepper. Simmer gently, with lid on, for 1 ½ hours, stirring occasionally.

Remove the lid and add the pinto beans, noodles and olives. Simmer for 5 minutes, stir in the parsley, and serve immediately.

 

Bio:

This recipe was designed by Dr. Ciara Mc Gowan and Ms Fiona Dunlevy (Clinical Nutrition Manager) both Dietitian’s and members of INDI.