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COMFORTING GHANAIAN BEEF STEW!

Prep Time 10 minutes
Cook Time 50 minutes
Servings 6 portions
Calories 268kcal

Ingredients

  • 400g beef chunks
  • 1/2 white onion
  • 1 red onion
  • 4 cloves of garlic
  • 1/2 thumb-sized piece of ginger
  • 1 tbsp roasted curry powder
  • Salt to taste
  • 1 10g beef stock cube
  • 2 large scotch bonnet peppers or a fresh pepper of your choice
  • 200 ml water
  • 1 bay leaf
  • 4 tbsp extra virgin olive oil/rapeseed oil
  • 2 400g tins of chopped tomatoes
  • 2 tbsp tomato purée
  • 1 all-purpose seasoning cube

Instructions

  • After washing your beef chunks, add to a pot along with 1/2 chopped white onion, 2 cloves of crushed garlic, half of your ginger (grated), your beef stock cube (crumbled) and 1/2 tsp of salt.  
  • Add water to the pot and let the meat boil for 15 minutes. 
  • In a blender, add your red onion (chopped), 2 garlic cloves, the other half of your ginger, your pepper and your tinned tomatoes. Blend until smooth.
  • When the beef is boiled, separate it from the water which would have turned into a beef stock and set aside. Set aside the stock as well. 
  • In a separate pot on a medium heat, add your olive oil and tomato purée. Cook this for 3 minutes, stirring occasionally.
  • Then add your blended tomato mixture along with your curry powder, the beef stock you saved, the all-purpose seasoning cube and a bay leaf. Stir and put the lid of the pot on. Leave to cook for 20 minutes on a medium heat.
  • Add your beef chunks and cook for a further 10 minutes. 
  • Add salt to taste and enjoy with some rice, quinoa or a carbohydrate of your choice!

Nutrition

Calories: 268kcal | Carbohydrates: 4g | Protein: 12g | Fat: 23g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 13g | Trans Fat: 1g | Cholesterol: 47mg | Sodium: 50mg | Potassium: 255mg | Fiber: 1g | Sugar: 1g | Vitamin A: 29IU | Vitamin C: 3mg | Calcium: 24mg | Iron: 2mg