Beef Stew with Carrots, Potatoes and Tomatoes

Ingredients

• 500 g Beef for braising (cube) (cut into cubes about 2 cm)
• 3 c. à soupe Olive oil (for cooking)
• 1 c. à café Fennel seeds (toasted)
• 1 c. à café Cumin seeds (toasted)
• 1 unité Onion (peeled and coarsely chopped)
• 2 unités Garlic cloves (crushed or finely chopped)
• 1 unité Carrots (cut into thin rounds)
• 2 unités moyennes Potatoes (cut into large cubes)
• 400 g Canned crushed tomatoes (or 2 large fresh tomatoes, crushed)
• 1 cube Beef broth (dissolved in 500 ml hot water)
• 2 unités Bay leaves (or cinnamon leaves if available)
• 1 pincée Salt
• 1 pincée Black pepper (to taste)
• 2 c. à soupe Fresh coriander (chopped, for garnish)
• 200 g White rice (to serve)

Instructions

1. Toast the spices

   In the pot, pour a drizzle of olive oil and heat over medium heat. Add the fennel seeds and cumin seeds, stir for 30 seconds until they sizzle.

   Time: PT30S

2. Sauté the onion

   Add the chopped onion to the pot, sauté for 1 minute, stirring until it becomes translucent.

   Time: PT1M

3. Add the garlic

   Stir in the crushed garlic, mix quickly for 30 seconds, then remove the onions and set aside.

   Time: PT30S

4. Brown the beef cubes

   Pour another drizzle of olive oil, increase the heat slightly. Add the beef cubes, season lightly with salt and brown them for 3 minutes, turning regularly. The centre should remain pink.

   Time: PT3M

5. Reincorporate the onions and add the vegetables

   Return the reserved onions, add the carrot rounds and the large potato cubes. Stir for 2 minutes.

   Time: PT2M

6. Add the tomatoes and water

   Pour in the crushed tomatoes, add a little water (about 100 ml) to help combine. Stir for 2 minutes.

   Time: PT2M

7. Simmer everything

   Dissolve the beef broth cube in 500 ml hot water, pour into the pot, add the bay leaves, season with salt and pepper. Cover and let simmer over low heat for 35 minutes.

   Time: PT35M

8. Prepare the rice

   While the stew simmers, rinse the rice, then cook it in a saucepan of boiling salted water for 12 minutes, or according to package instructions.

   Time: PT12M

9. Finishing and serving

   Remove the bay leaves, sprinkle with chopped fresh coriander and serve the stew hot with the rice on the side.

   Time: PT2M

Nutrition Facts

Calories

380

Protein

25 g

Carbohydrates

32 g

Fat

12 g

Fiber

4 g