Bajan Seasoned Beef Stew with Pumpkin and Sweet Potato
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Ingredients
- 600 g beef stewing steak, diced
- 1 onion
- 2 garlic cloves
- 300 g pumpkin, peeled and cubed
- 300 g sweet potato, peeled and cubed
- 3 fresh thyme sprigs
- 3 spring onions
Nutrition (per serving)
- Calories
- 346 kcal
- Protein
- 33.5 g
- Carbohydrate
- 21.3 g
- of which sugars
- 8.6 g
- Fat
- 13 g
- of which saturates
- 5.3 g
- Fibre
- 3.7 g
- Salt
- 0.34 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Blend the onion, garlic, thyme sprigs and spring onions to a rough paste and rub over the diced beef. Leave to marinate for 15 minutes.
- 2
Brown the beef and its marinade in a large pot over a high heat for 6-8 minutes.
- 3
Pour in 500ml water, cover and simmer for 45 minutes until the beef is almost tender.
- 4
Add the pumpkin and sweet potato and simmer for a further 20 minutes until the vegetables and beef are tender.
- 5
Serve the stew hot, with rice if you like.
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