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African Beef Stew

Main Course / Dairy Free / Lactose Free / Nut Free / Shellfish Free / Low Cholesterol / Central African / East African / Suitable for Diabetics / Halal / Plain Soft Food / Healthy heart recipe

African Beef Stew

Serves: 5

Preparation time:

Cooking time:


Submitted by: Delia online

Ingredients

750 gms Stewing steak - cubed
2 Large Onions - peeled and sliced
2 Large Carrots - peeled and sliced
2 Garlic cloves – peeled and crushed
30 mls or 2 tbsps Peanut butter - for the meat
1 tbsp Peanut butter – to finish
30 mls or 2 tbsps Tomato puree
1 Bay leaf
Pinch Ground cloves
Pinch or quarter of a tsp Ground ginger
Pinch or quarter of a tsp Cayenne pepper
Salt and pepper – to taste
15 mls or 1 tbsp Lemon juice
400 mls Beef stock
1 tbsp Plain flour
45 mls or 2 to 3 tbsps of Water
250 gms Rice – dry weight
750 gms Peas and beans (any combination and runner or green beans)

Method

1. Melt the peanut butter in a saucepan and add the meat, carrots, onions and crushed garlic. Stir well to mix and add in the tomato puree and add the bay leaves, stirring well to mix again
2. Add spices, seasoning, lemon juice and stock and bring to the boil. Reduce the heat and simmer for at least 2 hours or until tende
3. Add the rest of the peanut butter
4. Blend together the flour and water and add to the pan. Stir well to mix and cook until thickened
5. Taste and season if necessary

Vegetables:

Rice:
Prepare the rice using your own preferred method or boil/steam according to the packet instructions

Peas & Beans
In separate pans, boil the peas and or beans until tender

Serving suggestions

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  • Amy Gouveia

    17th July 2015

    My cousin recommended this blog and she was totally right keep up the fantastic work!