Articles & Recipes
Moroccan Beef and Chickpea Stew
Ingredients
1 teaspoons olive oil (5ml)
1kg diced beef rump steak (all fat removed)
1 small sliced onion (50grams)
1 crushed clove garlic (3grams)
1 sliced carrot (140grams)
2 thickly sliced sticks celery (75grams)
2 teaspoons ground ginger
2 teaspoons Moroccan spice blend
2 teaspoons ground coriander
1 cinnamon stick
400gram can crushed tomatoes
1 cup water
400gram can drained chickpeas (325grams)
Salt and pepper, to taste
Chopped fresh parsley, to garnish
Method
Heat oil in a large fry pan. Add beef and cook, stirring occasionally, until browned. Remove beef.
Add onion, garlic, carrot and celery to pan. Cook over a low heat, stirring occasionally, until onion is soft. Add spices and cinnamon stick.
Cook, stirring, for about 1 minute, or until fragrant.
Add tomatoes and water. Bring to a simmer, stirring.
Return beef and bring to boil.
Place in a large casserole dish. Cook in oven at 160°C for about 2 hours, or until beef is tender. Remove from oven. Stir in chickpeas. Season with salt and pepper.
Garnish stew with chopped parsley.
Serves : 6
Nutrients per Serve :
KJ 1265, Calories 303, Carbohydrates(grams) 12, Fat(grams) 10.2, Protein(grams) 38, Fibre (grams) 5
Note
Gluten Free, Lactose Free, Egg Free