Slow-cooked beef and kumara Massaman curry

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Tender slow-cooked beef and kumara curry. A high fibre winter warmer packed with flavour.

Serves: 6

Time to make: 4 hrs

Ingredients

More weights & measures

2 tablespoons olive oil
800g oyster blade steak, fat trimmed, cut in large chunks
2 medium onions, thinly sliced
4 large carrots, sliced
1 lemongrass stalk, white part only, finely chopped
¼ cup Massaman curry paste
1 cup light coconut milk (we used Trident)
2 medium tomatoes, diced
700g kumarasweet-potatoX, chopped
1 tablespoon lime juice
500g cauliflower rice, steamed, to serve
2½ cups steamed green beans, to serve
¼ cup chopped fresh coriandercilantroX

Instructions

1 In a large non-stick frying pan heat half of the oil over high. Cook steak, turning, for 2–3 minutes, or until browned. Transfer to a 4.5-litre (18-cup) slow cooker.

2 In the same pan, heat remaining oil over medium. Add onion, carrot and lemongrass. Cook, stirring occasionally, for 2–3 minutes, or until softened. Add curry paste and cook, stirring, for 2 minutes, or until fragrant. Add coconut milk, tomatoes and ½ cup water, and bring to a boil. Transfer to slow cooker.

3 Cook, covered, on high for 3–4 hours (or low for 6–8 hours) adding kumara in the last 30 minutes of cooking time. Add lime juice to taste.

4 Serve curry with cauliflower rice and steamed green beans. Garnish with fresh coriander.

Variations

Make it gluten free: Check curry paste is gluten free.

Make it vegan: Substitute beef with cubed tofu. Omit step 1. Check Massaman paste is vegan.

HFG tip

To freeze

At the end of step 3, place curry in containers and set aside to cool completely. Once cool, cover and freeze. Remove from freezer the night before you wish to serve and allow to thaw in fridge. Reheat in saucepan over medium, or microwave until warmed through. If you don’t have a slow cooker, at the end of step 2 transfer curry into a large ovenproof casserole dish. Cover and cook at 160ºC for 2 hours, or until beef is tender. The curry can be placed into 6 x 250ml (1–cup) ovenproof baking dishes and topped with a round of reduced-fat shortcrust pastry to make pies. Cover and freeze until ready to cook.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 488cal

Kilojoules 2040kJ

Protein 35g

Total fat 22g

–Saturated fat 7g

Carbohydrates 35g

–Sugars 24g

Dietary fibre 11g

Sodium 310mg

Calcium 120mg

Iron 4.5mg

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.

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