Humble Stew

Hearty Beef Stew Bowl

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Preparation info

  • Difficulty

    Medium

  • Serves

    4

Appears in

A classic stew is a good recipe to have in your repertoire. The longer you cook it the better and more tender it becomes. It is wonderful for meal prep as you can pre-portion it and freeze it for meals on the run. Don’t limit yourself because you can pack this with almost any vegetable you like.

Ingredients

  • 500 grams beef shin
  • 1 tablespoon spelt flour
  • coconut oil
  • 1 brown onion, chopped
  • 2 cloves garlic, minced
  • 5 bay leaves
  • 2–3 teaspoons fresh thyme leaves
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cinnamon
  • 2 teaspoons cayenne pepper
  • 2 tablespoons tomato paste
  • 3 large carrots, chopped
  • 1 cup chopped celery
  • 400 grams tomatoes, diced
  • 3 cups beef stock
  • 4 large potatoes, cubed
  • 1 cup uncooked brown rice
  • 120 grams tender-stem broccoli
  • 1 handful swiss chard, stems removed and leaves torn

Method

Preheat the oven to 160 °C.

Place the beef shin on a board and sprinkle both sides with the spelt flour. Place the beef shin in a large stovetop-to-oven casserole over medium heat and cook until browned on both sides. Remove from the dish and set aside.

In the same casserole, add 1 tablespoon coconut oil. Add the onion and fry for 5 minutes, stirring often. Add the garlic and fry for another minute. Add the bay leaves and thyme along with the paprika, cinnamon, cayenne pepper and tomato paste and fry for another 2 minutes to release the flavours. Add a dash of water if it looks dry. Using a wooden spoon, add a dash of water to deglaze the bottom of the casserole to mix in all the goodness. Add the carrots and celery and fry for 1 minute. Add the tomatoes, beef stock and browned shin and mix through. Cover with the lid and pop into the oven for 3 hours.

Meanwhile, cook the rice as per packet instructions or refer.

Once the meat is tender and ready, add the potatoes to the casserole and cook for another 20 minutes. When they are soft, add the broccoli and Swiss chard and fold through.

Adding fresh greens to a hot dish can add a great crunch and is a wonderful way to get in some extra greens.

Remove from the heat and serve the rice and the beef stew together.

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