Beef & black bean stew
0
Points®
Total time: 3 hr 35 min • Prep: 25 min • Cook: 3 hr 10 min • Serves: 8 • Difficulty: Easy
A hearty gluten free, dairy free one-pot stew that provides plenty of warmth on a chilly evening. Rich and full of warming spices, this beef & black bean stew is perfect for ladling into big bowls and topping with fresh herbs. This is also a great stew to serve when you have friends over. Freeze both batches of the stew, so that all you have to do on the day is reheat, then garnish and serve.
Ingredients
Calorie controlled cooking spray
12 spray(s)
Beef braising steak, lean, cooked
1200 g
Red onion
2 small
Red pepper
2 medium
Garlic
3 clove(s)
Ground Cumin
3 teaspoon(s), level
Ground coriander
3 teaspoon(s), level
Chilli Powder
4 teaspoon(s), level
Cinnamon Stick
1 stick(s)
Tomato
6 large
Beef stock cube(s)
½ cube(s)
Black beans in water
2 can(s), medium, drained
Coriander, fresh
4 tablespoon(s)
Parsley, fresh
3 tablespoon(s)
Mint, Fresh
3 tablespoon(s)
Instructions
1
Mist a large flameproof casserole with cooking spray and set over a medium-high heat. Cook the beef, in batches, for 8-10 minutes until browned all over. Use a slotted spoon to transfer the meat to a bowl.
2
Mist the casserole with more cooking spray and cook the onions and peppers, stirring, for 6-8 minutes or until softened. Add the garlic, spices and cinnamon stick and cook, stirring, for 1 minute.
3
Return the beef to the pan with the tomatoes and stock. Bring to the boil and then reduce the heat to low and simmer, covered, for 2 hours. Remove the lid and simmer for a further 30 minutes or until the beef is tender.
4
Add the black beans and simmer, uncovered, for 5 minutes or until the beans are heated through and the sauce has thickened. Remove and discard the cinnamon stick and stir through the herbs.
5
To Serve: Divide half of the beef & black bean stew between 4 bowls, scatter over some extra coriander leaves and serve with lime wedges on the side. To Freeze: Store the remaining beef & black bean stew in an airtight container and freeze for up to 3 months. Defrost in the fridge overnight and reheat over a low heat on the hob, until piping hot.
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