Harissa beef stew with potatoes and cauliflower
Serves: 4
Time to make: 1 hr 45 mins
Hands-on time: 15 mins
Total cost: $18.80 / $4.70 per serve
(at time of publication)
Ingredients
- oil spray
- 1 tablespoon harissa paste
- 1 teaspoon crushed garlic
- 600g beef blade steak
- 1 red onion, finely chopped
- 1 cup sliced button mushrooms
- 400g can chopped tomatoes
- 2 ½ cups salt-reduced liquid beef stock
- ½ head cauliflower, florets only
- 3 potatoes, peeled, cubed
- 2 tablespoons cornflour, mixed to paste with 2 tablespoons water
- ⅓ cup fresh parsley, chopped
Instructions
1 Heat a heavy-based pot and spray with oil. When hot, add harissa paste, garlic and beef. Brown meat all over. Add onion and mushrooms. Fry until softened.
2 Add the remaining ingredients except cornflour and parsley. Stir well then cover and simmer for 1 1/2 hours.
3 Just before serving add cornflour paste to thicken sauce and sprinkle with parsley.
Serving suggestion
Serve with rice.
Variations
Make it gluten free: Check stock and cornflour are gluten free.
Nutrition Info (per serve)
Kilojoules 1620kJ
Calories 387cal
Protein 42g
Total fat 12g
–Saturated fat 3g
Carbohydrates 30g
–Sugars 10g
Dietary fibre 6g
Sodium 490mg
Calcium 100mg
Iron 5.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Melanie Jenkins
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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