Spiced Beef with Pickled Cauliflower
The Perfect Beef Dinner Served with Vegetables
4
Serves
40 mins
Prep Time
2 hrs 30 mins
Cook Time
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
Beef,
Casserole/Slow,
Dinner,
Ingredients
Beef
500g, cut into 3cm cubes quality mark beef blade
i
3 tbsp white flour
3 tbsp vegetable oil
1 finely sliced onion
2 finely chopped garlic cloves
5cm piece, finely chopped fresh ginger
1 tbsp curry powder
1 tsp ground cumin
i
1 tsp ground coriander
400g canned tomatoes
2 cups beef stock
1 cup coconut milk
1/2 cup lentils
Pickled cauliflower
4 large chopped cauliflower
1/2 tsp sea salt
A pinch of cayenne pepper
A pinch of white sugar
1 deseeded and finely chopped green chilli
2-3 tbsp, chopped coriander
2 tbsp lemon juice
2 tsp apple cider vinegar
1 tbsp olive oil
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.
Nutrition Information per Serving (681g)
Percentage daily intakes are based on an average adult diet of 8700 kJ (2100 kilocalories).
More infoEnergy
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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