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
- spray oil
- 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)
-
Calories 387cal
-
Kilojoules 1620kJ
-
Protein 42g
-
Total fat 12g
-
–Saturated fat 3g
-
Carbohydrates 30g
-
–Sugars 10g
-
Dietary fibre 6g
-
Sodium 490mg
-
Calcium 100mg
-
Iron 5.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
