Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.
Bean and beef casserole
Ready in 3 hours *allow for soaking time
Carb key: less than 30 g carbs per portion
Soaking the beans overnight takes some planning, but worth the wait for a hearty family meal.
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
- 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.
- 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.
- Note that the carb key is close to 30-40 g per portion.
Energy 1 972 kJ
Protein 34,3 g
Fat 19,9 g
Carbohydrates 27,3 g
Salt 0,9 g