Bean and beef casserole
Soaking the beans overnight takes some planning, but worth the wait for a hearty family meal.
Ready in
Ready in 3 hours plus soaking overnightServing size
Serves 6Ingredients
- 1 cup (250 ml) dried white beans
- 2 tsp (10 ml) olive or canola oil
- 750 g stewing beef on the bone, cut into cubes and excess fat removed
- 2 onions, coarsely chopped
- 2 celery stalks with the leaves, thickly sliced
- 4 carrots, peeled and thickly sliced
- 1 tbsp (15 ml) grated fresh ginger
- 1 clove of garlic, crushed
- 4 tsp (20 ml) dried mixed herbs
- 4 whole cloves
- 2 bay leaves
- ½ tsp (2,5 ml) salt
- 4 cups (1 litre) strong Rooibos tea
- 3 ripe tomatoes, cubed
- 300 g cauliflower, cut into florets
- 2 large spinach leaves, cut into strips
- lemon juice and black pepper to taste
- 3 tbsp (45 ml) chopped fresh parsley
Method
- Place beans in a large bowl and cover with 3 cups (750 ml) cold water. Soak overnight, drain and rinse.
- Heat the oil in a large pot and fry meat until brown. Spoon out.
- Fry onions, celery and carrots in the pot for a few minutes. Add ginger, garlic, dried herbs, cloves and bay leaves and fry for another few minutes.
- Add the beans, meat, salt and tea and stir through. Simmer with a lid for 1½-2 hours or until the meat and beans are cooked.
- Stir in the tomatoes, cauliflower and spinach and simmer with a lid for 15-20 minutes or until just cooked. Add more tea, if necessary. Season with lemon juice and pepper and stir in the parsley.
- Serve with a green salad or lightly cooked green veggies, if preferred. The beans and veggies provide enough carbs and this casserole does not have to be served on another starch – perfect when you need to manage the carbs in your meals.
Tips
- If you are short on time, use tinned beans. Cook the meat and veggies as above, without the beans. Add 1 x 410 g tin butter beans, drained in step 5.
- Make sure that you cut the meat into small cubes, so that it cooks in the same time as the beans.
Nutritional information per portion
Energy
1972 kJ
Protein
34,3 g
Fat
19,9 g
Carbohydrates
27,3 g
Salt
0,9 g
This recipe is from Cooking from the heart, 3rd edition: Diabetes
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