Name: Ethiopian beef stew
Prep time: 20 minutes
Cook time: 1.5-2 hours
Yield: 4
Ingredients: 2 tsp sunflower oil; 500g stewing beef, cut into cubes; 2 onions, chopped; 3 cardamom pods; 1 tsp coriander seeds; 2 whole cloves,; 2 tsp cumin seeds; 2 green chillies, chopped; 4 cloves garlic, sliced; 1 tsp ground cinnamon; 1 tsp ground turmeric; 2 green peppers, chopped; 1 x 400g tin chopped tomatoes; 2 carrots, chopped large chunks; 2 potatoes (200g each), cut into chunks; 100g red lentils; 1 litre water

A spicy beef stew, traditionally served with injera flatbreads.

Serves

Prep

20 minutes

Cook

1.5-2 hours

Each 477g serving contains (excludes serving suggestion)

KCal

428

Carbs

46.5g

Fibre

10.2g

Protein

37.2g

Fat

8.1g

Saturates

2.6g

Sugars

14.2g

Salt

0.34g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

2 tsp sunflower oil

500g stewing beef, cut into cubes

2 onions, chopped

3 cardamom pods

1 tsp coriander seeds

2 whole cloves,

2 tsp cumin seeds

2 green chillies, chopped

4 cloves garlic, sliced

1 tsp ground cinnamon

1 tsp ground turmeric

2 green peppers, chopped

1 x 400g tin chopped tomatoes

2 carrots, chopped large chunks

2 potatoes (200g each), cut into chunks

100g red lentils

1 litre water

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Method

Step 1

Heat the oil in a pan and add the beef and onions. Cook for 5 minutes, stirring regularly, until starting to brown.

Step 2

Add all the other ingredients, stir and bring to the boil. Turn down the heat, add the pan lid and cook gently for 1.5-2 hours, stirring occasionally. Serve the stew with the injera (see Chef's Tips).

Recipe tips

4 injera made with 150g teff flour, large pinch salt and 180g water + 2 tsp oil for frying (recipe not included in nutritional information)
You can use lamb or chicken in place of beef.
If you don’t have dried lentils a can is fine – look for those canned in water without added salt and add them for the last 30 minutes of cooking. Aduki beans work well instead of lentils.
Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge or microwave and reheat until piping hot throughout.