Casseroles, stews

Harissa beef stew with potatoes and cauliflower

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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)


Harissa beef stew with potatoes and cauliflower

  • Ingredients

  • Nutrition Info.(per serve)

  • 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 1/2 cups salt-reduced liquid beef stock
  • 1/2 head cauliflower, florets only
  • 3 potatoes, peeled, cubed
  • 2 tablespoons cornflour, mixed to paste with 2 tablespoons water
  • 1/3 cup fresh parsley, chopped

  • Nutrition Info

    • 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

    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.


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    Serving suggestion

    Serve with rice.

    Variations

    Make it gluten free: Check stock and cornflour are gluten free.

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    Author: Rebecca Johnston -
    Photographer: Melanie Jenkins
    First published: Oct 2011
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