BEEF, TOMATO & BEAN STEW

Some would say that it’s not truly winter without a hearty and filling meat stew. My finance goes nuts for meat; I put it in any meal and he instantly thinks that said meal is tasty. This beef, bean and tomato stew is very simple but tastes like it has been slow cooked for a few hours. If you don’t have 5 bean mix on hand you could use red kidney beans or butter/cannellini beans. Bay leaves are imperative to this recipe and can be purchased for under $2 at any major supermarket.  I used fresh rosemary, however dried rosemary would work just fine as well.  If you like spice, add smoked paprika or chilli powder when adding in all the remaining ingredients. I enjoyed eating this on its own, but you can add it to a bed of brown rice to increase the portion size from 2 to 4. 

INGREDIENTS

• 1 teaspoon rice bran oil 
• 1 medium brown onion, finely chopped
• 2 large garlic cloves, finely chopped
• 500g lean beef, thinly sliced
• 1 x 400g tin 5 bean mix, rinsed & drained
• 3 medium (400g) tomatoes, diced
• 2 bay leaves 
• Optional- 1 teaspoon ground chilli and/or 1 teaspoon smoked paprika
• 2 tablespoons fresh or dried rosemary 
• 1 cup salt reduced beef stock 

COOKING 

1. Heat the oil in a medium saucepan over medium heat and swirl to coat the pan. Add red onion and garlic, stirring often for 2 minutes or until the onion & garlic has softened. Next add the beef strips, cooking for 3-4 minutes or until brown. 

2. Add the beans, tomatoes, bay leaves, spices if using, rosemary and beef stock to the pan. Stir well, then cover and bring to the boil. When boiled reduce the heat to a medium simmer and cook, stirring occasionally, for 20 minutes or until most of the liquid has absorbed. Turn off the stove, then remove the 2 bay leaves from the stew. Stir in a pinch of sea salt & ground black pepper and serve warm, sprinkled with fresh rosemary if available.

Serves / 2 / Serves 4 if 1 cup of cooked brown rice is added 

Total Preparation time / 10 minutes 

Total Cooking time / 30 minutes 

x Emily 

QUINOA, PUMPKIN & BEEF STEW

I FINALLY got my man to eat quinoa and I am just so ecstatic. Turns out all I had to do was cook beef mince with quinoa and he became interested. After numerous recipes of quinoa salads, quinoa in soup and (failed) quinoa in porridge I finally found a recipe that Chris could get on board with.

This recipe was inspired from a Peruvian Quinoa Lamb recipe that I perused in one of my many cooking magazines / books / websites. It is packed with protein, filling and helps me to say so long to winter with one last comfort meal. And for once in my house I don’t have to eat the quinoa dish for days on end as I have someone helping me to devour it!

INGREDIENTS

• 250g quinoa, soaked in water for 2 hours (make sure you change the water at least once throughout this time)
• 1 tablespoon coconut oil
• 1 medium leek, finely chopped
• 2 garlic cloves, finely chopped
• 500g extra lean beef mince
• 350g pumpkin, skin removed and cut into even 3-4cm pieces
• 1 teaspoon dried rosemary
• 3 cups (750ml) beef stock or water 
• sea salt & pepper
• Optional- a handful of fresh parsley or sage, roughly chopped

COOKING 

1. After the quinoa has been soaked, drain well. Heat coconut oil in a large saucepan over medium-high heat and add leek and garlic. Cook, stirring often, for 2-3 minutes or until the leek has softened but is not brown. 

2. Add the beef, salt & pepper and rosemary to the pan and stir, breaking up any lumps in the mince that may occur with a strong spoon. When the beef has browned add the pumpkin pieces and stir for 2 minutes to combine, then pour the quinoa and stock / water into the pan and bring to the boil. 

3. After the liquid has boiled, reduce the heat to a low simmer and cover, cooking for 7-8 minutes or until the quinoa is cooked (you will be able to see the little white cuticles in the quinoa if it is cooked; in addition, the liquid in the pan will be almost all absorbed) and the pumpkin is just tender. Sprinkle with fresh parsley or sage and serve warm. 

Serves / 4 

Total Preparation time / 2 hours 12 minutes 

Total Cooking time / 20 minutes 

x Emily 

CHORIZO, TOMATO & BEAN STEW

It’s not truly winter without a hearty and filling chorizo dish. My finance goes nuts for chorizo; I put it in any meal and he thinks it’s unbelievably tasty. I don’t like to eat this type of sausage too much, as it is a bit fatty but when I do I enjoy the hell out of it. This chorizo, bean and tomato stew is very simple but tastes like it has been slow cooked for a few hours. If you don’t have 5 bean mix on hand you could use red kidney beans or butter/cannellini beans. Bay leaves are imperative to this recipe and can be purchased for under $2 at any major supermarket.  I used fresh rosemary, being in possession of a very fragrant bunch due to a wedding I attended on the weekend, but dried rosemary would work just fine as well.  If you like spice, add smoked paprika or chilli powder when adding in all the remaining ingredients. I enjoyed eating this on its own, but you can add it to a bed of rice, toasted bread or mashed potato. 

INGREDIENTS

• 250g chorizo, thinly sliced
• 1/2 red onion, finely chopped
• 2 large garlic cloves, finely chopped
• 1 x 400g tin 5 bean mix, rinsed & drained
• 1 x 400g tin diced tomatoes
• 2 bay leaves 
• 2 tablespoons fresh or dried rosemary 
• 1 cup beef stock 

COOKING 

1. Heat a medium saucepan over medium heat and add chorizo slices (do not add any oil as the chorizo will release oil) until slightly darker in colour. Add red onion to the pan and cook, stirring often for 2 minutes or until onion has softened. 

2. Add the garlic, beans, tomatoes, bay leaves, rosemary and beef stock to the pan, cover and bring to the boil. When boiled reduce the heat to a medium simmer and cook, stirring occasionally, for 20 minutes or until most of the liquid has absorbed. Remove from heat, stir in a pinch of sea salt & pepper and serve warm, sprinkled with fresh parsley or chives if you have them on hand. 

Serves / 4

Total Preparation time / 8-10 minutes 

Total Cooking time / 30 minutes 

x Emily