One-pan beef stew with vegetable mash
- Sara Buenfeld
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Serves 4
Easy
Prep: 30 mins
Cook: 2 hrs and 15 mins
A star rating of 4.8 out of 5.26 ratingsRate
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Make an easy stew that contains all of your 5-a-day. If red meat is lean, it’s a valuable source of protein, iron, zinc and B vitamins, but we also have a vegan option (see tip, below)
Freezable
Healthy
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Ingredients
Nutrition
Units:
MetricUS
-
2 tbsp rapeseed oil
-
600g pack lean diced beef
-
320g large chestnut mushrooms
quartered
-
2 bay leaves
-
2 tbsp thyme leaves
-
4 small red onions
(320g), quartered
-
4 garlic cloves
thinly sliced
-
320g medium carrots
cut into chunky lengths
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600ml vegetable stock
made with 1 tbsp vegetable bouillon powder
-
4 tbsp tomato purée
-
broccoli
and/or peas, to serve
For the mash
-
700g swede
peeled and cut into chunks
-
850g potatoes
peeled and cut into chunks
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Nutrition: Per serving
-
kcal522
-
fat15g
-
saturates4g
-
carbs52g
-
sugars17g
-
fibre11g
high
-
protein39g
high
-
salt1.2g
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Method
-
step 1
Heat the oil in a large non-stick pan and fry the beef in about three batches until well browned. Set aside.
-
step 2
Add the mushrooms, bay and thyme to the pan, and cook for about 5 mins. Tip in the onions and garlic, and cook for a few minutes more until softened.
-
step 3
Return the beef to the pan and add the carrots, stock and tomato purée. Cover and simmer for 2 hrs until the meat is tender and the liquid has reduced to a thick gravy.
-
step 4
About 25 mins before the end of the cooking time, make the mash. Bring a large pan of water to the boil and add the swede. Boil for 5 mins, then add the potato and boil for 15-20 mins until tender. Drain and mash with plenty of black pepper.
-
step 5
You can eat half the stew and mash now, then chill the rest to reheat and eat another day. Will keep chilled for a few days. Reheat the stew in a pan until piping hot. The mash can be reheated in the microwave. Serve with broccoli or peas, if you like.
Recipe tip
Make it vegan:
Vegan squash stew
Start from step 2 and fry the mushrooms in the oil with rosemary instead of thyme. Omit the carrots and replace with 320g chunks butternut squash, 2 x 400g drained cans chickpeas and 1 tbsp smoked paprika. Cook for 40 mins. Serve with the mash.
Nutrition
Per serving: 471 kcals, fat: 10g, saturates: 1g, carbs: 70g, sugars: 15g, fibre: 16g, protein: 17g, salt: 1g
Good to know: vegan, healthy, low cal, low fat, folate, vit c, fibre, 5 of 5-a-
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A star rating of 4.8 out of 5.26 ratings
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