Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
A rich tomato and pepper beef stew, made without potato.
Equipment: Large casserole
Measures and names
Ingredients
- 1 kg beef shin (beef shank) or chuck, cut into chunks
- 2 tbsp oil
- 1 onion, chopped
- 6 garlic cloves, crushed
- 3 tbsp tomato puree (tomato paste)
- 1 x 400g tin chopped tomatoes
- 2 tbsp soy sauce
- 600 ml beef stock
- 2 red peppers, cut into chunks
- 1 large cauliflower, cut into florets
- 100 g green olives, pitted
- 3 bay leaves
- Salt and black pepper
Method
- Season the beef and brown well in the oil in a large casserole, in batches. Set aside.
- Cook the onion and garlic in the same pan for 5 minutes, then stir in the tomato puree and cook for 1 minute.
- Return the beef with the tomatoes, soy sauce, stock and bay leaves. Bring to a simmer, cover, and cook gently for 90 minutes.
- Add the peppers, cauliflower and olives and cook uncovered for a further 20 to 25 minutes, until the beef is tender and the sauce has thickened.
- Season well and serve.
Swaps and tips
Cauliflower takes the place of the usual potato and carrot, keeping the carbohydrate down. Liver spread is traditional for richness; a spoonful of pate does the same job if you want it. Use tamari to make it gluten free.
Add carbs for the family (optional)
For the family, add potatoes and carrots with the peppers, or serve with rice. Keep the on-plan portion with the cauliflower.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 43 g | 12 g | 4 g | 27 g | 486 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
