Indian Beef Stew | Video

• 份量: 4 servings
• 准备时间: 10 minutes
• 总时间: 1 hour 10 minutes

配料

2 tablespoons oil

1 kg beef (chuck or gravy beef, or braising steak, cut into 3.5 cm cubes)

1 tablespoon all purpose flour (plain flour)

1 bay leaf

2 cloves

2 cm cinnamon stick

1 cup chopped onions

1 tablespoon minced ginger (ginger paste)

1 tablespoon minced garlic (garlic paste)

1 green chili (chopped)

1/2 teaspoon ground turmeric (turmeric powder)

1 teaspoon ground coriander (coriander powder)

1/2 teaspoon red chili powder

2 tablespoons tomato paste (tomato purée)

1 medium tomato (chopped)

1 cup beef stock (beef broth)

1 cup water

2 cups diced vegetables (potatoes, carrots and green beans)

1/2 cup water

1/2 cup coconut milk

2 tablespoons coriander (cilantro leaves)

Salt and pepper to taste

Chopped coriander leaves (to garnish)

Naan paratha, rice or crusty bread (to serve)

步骤

Heat one tablespoon oil in a large casserole or pan over medium-high heat. Season with salt and pepper. Stir fry beef, turning halfway through, for 5-8 minutes or until evenly browned. Sprinkle with flour. Stir fry for one minute. Transfer to a plate. Set aside.

Heat remaining one tablespoon oil. Add bay leaf, cloves and cinnamon stick. Stir fry for one minute. Add onions. Sauté, stirring occasionally, for 2-3 minutes or until soft and translucent.

Add ginger, garlic and green chilies. Sauté, stirring, for two minutes or until fragrant. Add ground turmeric, ground coriander and red chili powder. Fry for one minute.

Add tomato paste and stir fry for two minutes. Add tomatoes, and sauté, stirring occasionally, for 2-3 minutes or until they are soft and mushy.

Add beef stock (broth) and 1 cup water. Bring to a boil. Reduce heat and simmer for 3 minutes.

Add beef. Season with salt and pepper. Stir to combine. Cover the pot with a lid. Cook over medium-low heat for 45 minutes. Stir occasionally and add more water if needed.

Add vegetables and 1/2 cup water. Stir to combine. Cook, covered, for another 15 minutes or until the meat is tender and falling apart and the vegetables are tender. Add more water if needed.

Stir in coconut milk and coriander (cilantro) leaves. Heat through.

Garnish with coriander (cilantro) leaves. Serve with naan, paratha, rice or crusty bread.

(Alternatively, you can cook this in a stovetop pressure cooker. After step 6, transfer stew and the remaining ingredients except coconut milk to the cooker. Cover with the lid. Place the whistle on top and cook for about 7-8 whistles. When pressure is released, open the cooker, stir in coconut milk and heat through)

Make this in instant pot:

Turn on instant pot. In sauté mode, heat 1 tablespoon oil and brown beef with flour following the recipe instructions mentioned above. Transfer beef to a plate and set aside. Heat 1 tablespoon oil and fry bay leaf, cloves and cinnamon stick. Add onions and sauté for 2-3 minutes. Add ginger, garlic and green chilies. Sauté for one minute. Add ground turmeric, ground coriander and red chili powder. Fry for one minute. Add tomato paste and fry for two minutes. Add tomatoes, beef stock, beef and vegetables. Season with salt and pepper. Stir. Put the lid on instant pot. Select manual mode. Set the timer for 20 minutes. When done, let the pressure release naturally. Remove lid. Stir in coconut milk and coriander leaves. On sauté mode, let the stew heat through.

Make this in slow cooker:

After step 5 , transfer the stew with the remaining ingredients except coconut milk to slow cooker. Cover with lid. Cook for 4 hours on high or 8 hours on low. Open lid, stir in coconut milk and let it heat through.

营养

• 每份大小: 1 g
• 卡路里: 947 kcal
• 总脂肪: 36 g
• 饱和脂肪: 15 g
• 不饱和脂肪: 20 g
• 反式脂肪: 1 g
• 胆固醇: 249 mg
• 钠: 978 mg
• 总碳水化合物: 64 g
• 膳食纤维: 10 g
• 总糖: 10 g
• 蛋白质: 95 g