Nigerian Beef Stew (African Stew)

• 分量: 8 servings
• 調理時間: 10 minutes
• 総時間: 50 minutes

材料

1 lb beef

1 ½ cups water

1 tsp black pepper

½ tsp salt

3 plum tomatoes

1 red bell pepper

1 habanero pepper

1 onion

½ cup olive oil

½ cup beef stock/broth

1 tbsp bouillon powder

½ tsp thyme

½ tsp black pepper

½ tsp curry

salt (to taste)

手順

To boil the beef

Wash beef and place in a pot.

Add water, salt, and black pepper and bring to a boil.

After it boils, stir together and let cook for 20-25 minutes.

To make the stew

Blend the tomatoes, bell pepper, habanero pepper, and half an onion together.

Chop the other half of the onion.

Pour olive oil in a pan and when heated, add the chopped onions and stir till its wilted.

Add the blended tomato and pepper mixture and black pepper and stir.

Boil for 5 minutes on medium heat.

Add the beef and 1/2 cup of stock and mix together.

Add a little more broth if needed, till it has enough of a stew-like consistency.

Add the thyme, bouillon powder, and curry. Taste for salt before adding any.

Cover and let simmer for 10 minutes on medium-low heat.

Serve and enjoy!

メモ

Each serving contains 3 net carbs and serves 8.

When blending the vegetables, it helps to blend the tomatoes first because it releases enough moisture which helps to blend the other vegetables. After the tomatoes are well pureed, add the bell peppers, habanero pepper, and onions and blend again.

Nigerian beef stew tastes much more flavorful if the blended mixture does not contain a lot of water. If it turns out watery when you blend it, pour it into a pot and let some of the water evaporate over medium heat.

This recipe calls for one habanero pepper. If you think it might be too spicy for you, use half a habanero pepper. Do not omit it as the taste will be drastically different if you do.

If it is still too spicy, remove the core and seeds of the habanero pepper before using it.

Alternatively, you can add an extra tomato or two, to tone down the heat of this Nigerian stew.

栄養

• カロリー: 284 kcal
• 脂肪総量: 25 g
• 飽和脂肪: 6 g
• コレステロール: 40 mg
• ナトリウム: 352 mg
• 炭水化物総量: 4 g
• 食物繊維: 1 g
• 糖質総量: 2 g
• タンパク質: 10 g