- 0:10 Prep
- 8:00 Cook
- 8 Servings
- Capable cooks
Save precious time with this slow-cooker recipe that’s wholesome and delicious.
Ingredients
- 2 tablespoons rice bran oil
- 1.25kg gravy beef, trimmed, cut into 3cm cubes
- 2 medium brown onions, halved, sliced
- 1/2 cup korma curry paste
- 750g lady christl potatoes, unpeeled, cut into 2cm cubes
- 1/2 (550g) cauliflower, cut into small florets
- 2 x 400g cans diced tomatoes
- 1 cup Massel beef stock
- 1 cup frozen baby peas
- Steamed basmati rice, to serve
- Plain yoghurt, to serve
- Chopped coriander, to serve
Method
- Step 1Heat half the oil in the bowl of a 7-litre slow-cooker (see note) over medium-high heat. Cook beef, in batches, for 3 to 4 minutes or until browned all over. Transfer to a plate.
- Step 2Heat remaining oil in slow-cooker bowl over medium heat. Cook onion, stirring, for 3 minutes or until softened. Add curry paste. Cook, stirring, for 1 minute or until fragrant. Add potato, cauliflower, tomato and stock. Return beef and juices to bowl. Season with salt and pepper. Stir to combine. Return bowl to slow-cooker. Cover with lid. Turn cooker on low.
- Step 3Cook for 8 hours or until beef is tender, stirring halfway during cooking. Stir in peas. Serve with rice, yoghurt and coriander.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1689 kj
Energy
15g
Fat Total
3g
Saturated Fat
8g
Fibre
43g
Protein
105mg
Cholesterol
886.14mg
Sodium
8g
Carbs (sugar)
21g
Carbs (total)
All nutrition values are per serve
Notes
We used a slow-cooker with an ‘easy-sear’ bowl. If you don’t have one you could brown ingredients in a frying pan then transfer to the slow cooker bowl.
- Author: Kim Coverdale
- Image credit: Robert Frith
- Publication: Super Food Ideas
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