CFTH 3

Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.

Bean and beef casserole

Serves 6

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.

Ingredients

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

Method

  1. Place beans in a large bowl and cover with 3 cups (750 ml) cold water. Soak overnight, drain and rinse.
  2. Heat the oil in a large pot and fry meat until brown. Spoon out.
  3. 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.
  4. 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.
  5. 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.

Tips

  1. 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.
  2. Make sure that you cut the meat into small cubes, so that it cooks in the same time as the beans.
  3. Note that the carb key is close to 30-40 g per portion.

Nutritional information

Energy 1 972 kJ

Protein 34,3 g

Fat 19,9 g

Carbohydrates 27,3 g

Salt 0,9 g

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