Spiced Beef with Pickled Cauliflower

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Prep: 40 mins

Cook: 2 hours 30 mins

Serves 4

Excellent source of iron

Low Sodium

Ingredients

Beef

500g Quality Mark beef blade steak, cut into 3cm cubes
3 tablespoons plain flour
3 tablespoons vegetable oil
1 onion, finely sliced
2 cloves garlic, finely chopped
5cm piece ginger, finely chopped
1 tablespoon curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
400g can chopped tomatoes in juice
1½-2 cups beef stock
1 cup coconut milk
½ cup lentils, rinsed

Pickled cauliflower

4 large cauliflower florets, cut into small piece
½ teaspoon flaky salt
a good pinch of cayenne pepper
a good pinch of sugar
1 green chilli, deseeded and finely chopped
2-3 tablespoons coriander or flat leaf parsley leaves, chopped
2 tablespoons lemon juice
2 teaspoons cider vinegar
1 tablespoon olive oil
½ teaspoon brown mustard seeds

To serve

flatbread, warmed

Method

Preheat the oven to 160°C.

Beef

Dust the beef with the flour, shaking off excess. Heat 2 tablespoons oil in a large frying pan over medium-high heat. Place in the beef, in batches and brown on both sides. Transfer to a casserole dish as you go.

Turn the heat to low, add the remaining oil and place in the onion. Cook until the onion is soft, about 5-7 minutes. Add the garlic and ginger and cook for a further 1 minute. Add the curry powder, cumin and coriander and cook for 30 seconds until aromatic.

Add the tomatoes, 1½ cups beef stock, coconut milk and lentils. 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. Cook for a further 30 minutes until the beef is tender.

Pickled cauliflower

Place the cauliflower and salt in a glass bowl and toss well. Cover and place in the fridge for 3 hours. Remove from the fridge and drain away any liquid. Add the cayenne pepper, sugar, chilli, coriander, lemon juice and cider vinegar. Mix well.

Heat the oil in a small frying pan, add the mustard seeds and as soon as they begin to pop, tip over the cauliflower.

To serve

Serve spiced beef in 4 warmed bowls with the pickled cauliflower and flatbread along with your favourite seasonal greens.

Suitable Cuts
Nutrition
Tips & Tricks

BEEF BLADE STEAK

GRAVY BEEF

BEEF CHUCK STEAK

Nutrition Information Per Serving

Serving size: 681g

Energy kJ (kcal)	3236 (773)
Protein (g)	42.0
Fat (g)	39.3
Saturated (g)	15.8
Carbohydrate (g)	58.4
Sugars (g)	9.0
Sodium (mg)	394
Iron (mg)	8.3
Zinc (mg)	7.7
Vitamin B12 (ug)	2.9
Selenium (ug)	6.8

Spiced beef can be frozen.
Looking for a bit of heat? Add a good pinch dried red chilli flakes with the other dry spices.
Spiced beef is delicious the next day after the flavours have developed further.
Serve with roughly chopped coriander if available, or flat leaf parsley.
Spiced beef is also delicious served with rice.
Look for beef with a marbling of fat and connective tissue as this adds flavour and tenderness to the beef.