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
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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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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