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Ethiopian beef stew

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A spicy beef stew, traditionally served with injera flatbreads.
Serves
4
Prep
20 minutes
Cook
1.5-2 hours
Each 477g serving contains (excludes serving suggestion)
KCal
359
Carbs
31.60g
Fibre
7.70g
Protein
37.90g
Fat
9.30g
Saturates
2.10g
Sugars
12.00g
Salt
0.30g
Portion Fruit & Veg
3
Ingredients
Ingredients
2 tsp sunflower oil
500g stewing beef, cut into cubes
2 onions, chopped
3 cardamom pods
1 tsp coriander seeds
2 whole cloves,
2 tsp cumin seeds
2 green chillies, chopped
4 cloves garlic, sliced
1 tsp ground cinnamon
1 tsp ground turmeric
2 green peppers, chopped
1 x 400g tin chopped tomatoes
2 carrots, chopped large chunks
2 potatoes, cut into chunks
100g red lentils
1 litre water
Method
  1. Heat the oil in a pan and add the beef and onions. Cook for 5 minutes, stirring regularly, until starting to brown.
  2. Add all the other ingredients, stir and bring to the boil. Turn down the heat, add the pan lid and cook gently for 1.5-2 hours, stirring occasionally. Serve the stew with the injera (see Chef's Tips).
Chefs tips
  • 4 injera made with 150g teff flour, large pinch salt and 180g water + 2 tsp oil for frying (recipe not included in nutritional information)
  • You can use lamb or chicken in place of beef.
  • If you don’t have dried lentils a can is fine – look for those canned in water without added salt and add them for the last 30 minutes of cooking. Aduki beans work well instead of lentils.
  • Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge or microwave and reheat until piping hot throughout.
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