This warming Beef and vegetable stew is hearty and easy to make – great for a cold winter night.
Ingredients
- 1 tablespoon olive oil
- 1 medium red onion, finely chopped
- 2 garlic cloves, crushed
- 800g beef chuck steak, trimmed, cubed
- 2 large carrots, peeled, roughly chopped
- 2 celery stalks, roughly chopped
- 1 large zucchini, roughly chopped
- 1/3 cup red wine
- 2 tablespoons plain flour
- 2 tablespoons tomato paste
- 2 x 410g cans diced tomatoes
- 2 cups Massel beef stock
- Mashed potato, to serve
- Fresh basil leaves, to serve
Method
- Step 1Heat oil in pressure cooker over high heat. Add onion. Cook, stirring, for 4 minutes or until onion has softened. Add garlic. Cook for 1 minute. Add beef. Cook for 5 minutes or until browned.
- Step 2Add carrot, celery and zucchini. Cook, stirring, for 3 minutes. Add wine. Bring to the boil. Add flour. Cook, stirring, for 1 minute. Add tomato paste, tomato and beef stock. Bring to the boil. Cover and lock lid. Once pressure is reached, reduce heat to low. Cook for 35 minutes.
- Step 3Turn off heat. Carefully release pressure. Unlock lid. Serve stew with mash and basil.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1798 kj
Energy
17g
Fat Total
5g
Saturated Fat
6g
Fibre
46g
Protein
124mg
Cholesterol
665.24mg
Sodium
12g
Carbs (sugar)
18g
Carbs (total)
All nutrition values are per serve
Notes
Always follow pressure cooker manufacturer’s instructions.
- Author: Kim Coverdale
- Image credit: Steve Brown
- Publication: Super Food Ideas
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