Served with a cauli-mash, this simple, comforting dish ticks all the boxes.
For the beef stew
- 1 Tablespoon (15 ml) of olive oil
- 21oz stewing beef chunks (600g), diced
- 1 medium onion (110 g), peeled and diced
- 2 garlic cloves (6 g), peeled and crushed
- 5.3oz white button mushrooms (150g), sliced
- 2 cups (480 ml) of beef broth
- 3/4 can (300 g) of diced tomatoes
- 1 sprigs rosemary
- 3 sprigs thyme, plus extra to garnish
- 1 bay leaf
- 1 large zucchini (120 g), cut into chunks
- salt and freshly ground black pepper
For the cauliflower mash
For the stew:
- Heat the oil in a large pan and brown the beef over high heat. Remove the beef with a slotted spoon and set aside.
- In the same pan, add the onion and garlic and cook over a low-moderate heat until softened. Add the mushrooms and increase the heat, cooking until the mushrooms have caramelized.
- Return the beef to the pan, along with any resting juices and pour the broth and tomatoes into the pan. Add the herbs and bring to a simmer.
- Once simmering, reduce the heat to very low and cover with a lid. Cook for 2 hours, stirring occasionally. Add the chopped zucchini in the final hour.
- After 2 hours of cooking, remove and discard any visible herbs and check the consistency of the sauce. If it has not thickened enough, increase the heat and cook without a lid for a few more minutes, stirring regularly. Season with salt and freshly ground black pepper.
- Serve with cauliflower mash and garnish with fresh thyme.
For the mash
- While the stew is cooking, chop the cauliflower into equal-sized medium chunks. Add chunks to a pan of boiling, salted water and cook until completely tender.
- Drain the cauliflower well and put back in the pot. Add the ghee and mash until completely soft. Season with salt and white pepper. Set aside to keep warm until ready to serve with the stew.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 7 g
- Calories: 359
- Sugar: 5 g
- Fat: 26 g
- Carbohydrates: 11 g
- Fiber: 4 g
- Protein: 20 g