west indian beef and bean stew
How to make west indian beef and bean stew recipe
Serves 4
Total cooking time 30 minutes
Ingredients:
3 tablespoons sunflower oil
800 g (1¾ lb) minced beef
6 whole cloves
1 onion, finely chopped
2 tablespoons medium curry powder
2 carrots, peeled and cut into 1 cm (½ inch) cubes
2 celery sticks, diced
1 tablespoon thyme leaves
2 garlic cloves, crushed
4 tablespoons tomato purée
600 ml (1 pint) hot beef stock
1 large potato, peeled and cut into 1 cm (½ inch) cubes
200 g (7 oz) can black beans, rinsed and drained
200 g (7 oz) can black-eyed beans, rinsed and drained
salt and pepper
lemon wedges, to serve
Method:
Heat the oil in a large heavy-based saucepan, add the beef and fry, stirring, over a mediumhigh heat for 5–6 minutes or until browned.
Add the cloves, onion and curry powder and cook for 2–3 minutes until the onions are beginning to soften, then stir in the carrots, celery, thyme, garlic and tomato purée.
Pour in the beef stock to just cover the meat and stir well, then add the potato and beans and bring to the boil. Reduce the heat slightly and simmer for 20 minutes, uncovered, or until the potatoes and beef are tender, then season to taste.
Ladle into bowls and serve with lemon wedges.
For curried beef & black bean pilau, heat 2 tablespoons sunflower oil in a large wok or frying pan until hot, add 500 g (1 lb) minced beef and 1 tablespoon medium curry paste and stir-fry over a high heat for 2–3 minutes until browned.
Add 100 ml (3½ fl oz) coconut milk, reduce the heat to medium and simmer gently for 6–8 minutes or until most of the liquid has been absorbed and the beef is cooked through.
Stir in 500 g (1 lb) ready-cooked long-grain or basmati rice and 200 g (7 oz) can black beans, rinsed and drained, and heat through for 2–3 minutes or until piping hot. Season, then serve immediately. Total cooking time 20 minutes.
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