Wednesday, March 22, 2017

West African-inspired Stew

Just a quick note before I forget what I cooked tonight cause it came out really tasty. I was reading through some West African recipes for inspiration, and ended up making this stew.
Makes enough for 6 portions.

  • 2 tbsp Unrefined Red Palm Oil
  • 2 small onions, peeled and chopped
  • 500g stewing steak, diced
  • 3 cloves garlic - crushed and chopped
  • Diced root vegetables - carrots, swede
  • 1 tsp ground ginger
  • 1 tsp cinnamon
  • 2 tsp chilli powder
  • 1 tsp dried thyme
  • 1 beef stock cube
  • 1 tin chopped tomatoes
  • 1 cup dry black eyed beans
  • 2 and a half tins of water
  • 1 small tin tomato puree
  • Salt and Pepper to taste

Melt the palm oil in the base of a pressure cooker. Add the onions and beef and let the meat brown, stirring occasionally. Add the garlic and let it fry for a moment too.
Sprinkle the herbs and spices into the pan, and stir in along with the diced vegetables, crumbled stock cube, dry beans and tinned tomatoes.
Use the tomato tin to measure in another 2 or so tins of water - enough to cover the beans.
Close the lid and bring the pressure cooker to high presure for 30 minutes.
Let cool down til the pressure is released.
Stir the tomato puree into the sauce to thicken it, and season to taste.

I served half the recipe tonight with steamed broccoli and potato wedges.
The other half of it is in the fridge for tomorrow night.