Hearty Beef Stew

Serves: 10-12|Prep: 15 minCook: 90 – 120 min

Our Hearty Beef Stew is the perfect tummy filler for those colder nights. Packed with beta-Carotene from the carrots, vitamin C in parsnips and iron in the steak, this stew has all the ingredients to boost your immune system to keep you fighting fit! It’s also full of flavours the whole family can enjoy – for younger children, cut the ingredients smaller or even blend their portion.

Ingredients

Method

1 tsp sea salt
½ tsp white pepper
1 ½ tbs olive oil
500g beef rump steak
1 tbs olive oil
1 large brown onion, finely diced
2 large carrots, peeled and diced
2 large parsnips, peeled and diced
3 cups (750ml) beef or vegetable stock
1 tsp tamari or low-sodium soy sauce
2 tbs arrowroot
4-5 sprigs fresh thyme

1.	Preheat oven to 180ºC.
2.	Season beef with salt and pepper and rub 1 ½ tbs of olive oil all over.
3.	Heat a large frying pan over medium heat and brown beef on both sides.
4.	Place browned beef in a casserole dish.
5.	Add 1 tbs of oil and onion to the frying pan and sauté for 2 mins or until softened.
6.	Add carrots and parsnip and cook for another 2 mins.
7.	Gradually pour in stock, soy sauce, arrowroot and thyme and bring to the boil.
8.	Leave to simmer for 2–3 mins, then add mixture to the casserole dish and cover with foil.
9.	Cook for 1 ½ – 2 hours until meat is tender. Alternatively, you can place everything in a pressure cooker and cook for 30 mins – 1 hour.

Tip:

Serve immediately, store in an airtight container in the fridge for up to 4 days or freeze for up to 4 months.