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
Dairy Free
Ingredients
Beef
500g Quality Mark beef blade
i
cut into 3cm cubes
3 Tbsp white flour
3 Tbsp vegetable oil
1 onion
finely sliced
2 garlic cloves
finely chopped
5cm piece fresh ginger
finely chopped
1 Tbsp curry powder
1 tsp ground cumin
i
1 tsp ground coriander
400g chopped tomatoes
2 cups beef stock
1 cup coconut milk
1/2 cup lentils
Pickled cauliflower
4 large florets cauliflower
cut into small florets
1/2 tsp sea salt
1/3 tsp cayenne pepper
1/3 tsp white sugar
1 green chilli
deseeded and finely chopped
2-3 Tbsp fresh coriander
chopped
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.
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8
Add the garlic and ginger and cook for a further 1 minute.
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9
Add the curry powder, cumin and coriander and cook for 30 seconds until aromatic.
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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.
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12
Cook for a further 30 minutes until the beef is tender.
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Nutrition Information per Serving (665g)
Percentage daily intakes are based on an average adult diet of 8700 kJ (2100 kilocalories).
More infoEnergy
3286 kJ (785 kcal)
Protein
44g
Total Fat
40.0g
Saturated Fat
16.0g
Carbs
55.8g
Sugars
10.1g
Sodium
1046mg
Iron*
8.7mg
* Percentage of recommended daily intake (Aust/NZ)
