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Spiced Beef with Pickled Cauliflower

The Perfect Beef Dinner Served with Vegetables

4

Serves

40 mins

Prep Time

2 hrs 30 mins

Cook Time

Kathy Paterson

Recipe author

Kathy Paterson

Warm up with beautifully spiced beef accompanied by crunchy pickled cauliflower.

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High Iron

Low Fat

Low Sodium

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Beef,

Casserole/Slow,

Dinner,

Ingredients

Beef

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500g, cut into 3cm cubes quality mark beef blade

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3 tbsp white flour

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3 tbsp vegetable oil

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1 finely sliced onion

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2 finely chopped garlic cloves

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5cm piece, finely chopped fresh ginger

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1 tbsp curry powder

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1 tsp ground cumin

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1 tsp ground coriander

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400g canned tomatoes

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2 cups beef stock

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1 cup coconut milk

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1/2 cup lentils

Pickled cauliflower

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4 large chopped cauliflower

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1/2 tsp sea salt

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A pinch of cayenne pepper

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A pinch of white sugar

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1 deseeded and finely chopped green chilli

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2-3 tbsp, chopped coriander

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2 tbsp lemon juice

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2 tsp apple cider vinegar

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1 tbsp olive oil

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1/2 tsp brown mustard seeds

Method

To Make Beef

To Pickle Cauliflower

To Serve

1

Preheat the oven to 160°C

2

Dust the beef with the flour, shaking off excess.

3

Heat 2 tablespoons oil in a large frying pan over medium-high heat.

4

Place in the beef, in batches and brown on both sides.

5

Transfer to a casserole dish as you go.

6

Turn the heat to low, add the remaining oil and place in the onion.

7

Cook until the onion is soft, about 5-7 minutes.

8

Add the garlic and ginger and cook for a further 1 minute.

9

Add the curry powder, cumin and coriander and cook for 30 seconds until aromatic.

10

Add the tomatoes, 1½ cups beef stock, coconut milk and lentils.

11

Pour over the beef, cover and place in the oven to cook for 2 hours, then remove from the oven, check seasoning and add extra stock, if needed.

12

Cook for a further 30 minutes until the beef is tender.

More info

Nutrition Information per Serving (681g)

Percentage daily intakes are based on an average adult diet of 8700 kJ (2100 kilocalories).

More info

Energy

3236 (773)kJ

Protein

42g

Total Fat

39.3g

Saturated Fat

15.8g

Carbs

58.4g

Sugars

9g

Sodium

394mg

Iron*

8.3mg

* Percentage of recommended daily intake (Aust/NZ)

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