Category,
Ready In3 hrs

Soaking the beans overnight takes some planning, but worth the wait for a hearty family meal.

Serving Size
Serves 6
Ingredients
250 ml dried white beans
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, thinly sliced
4 carrots, peeled and thickly sliced
15 ml grated fresh ginger
1 clove garlic, crushed
20 ml dried mixed herbs
4 whole cloves
2 bay leaves
½ tsp salt
1 l 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
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 the range of 'bowl 2'. See page 30 for more detail on the carb key.
* Allow for soaking time

This recipe is in Cooking from the heart 3. Download PDF recipe book here.

Nutrition Facts

Serving Size Serves 6

Ingredients

Serving Size
 Serves 6
Ingredients
 250 ml dried white beans
 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, thinly sliced
 4 carrots, peeled and thickly sliced
 15 ml grated fresh ginger
 1 clove garlic, crushed
 20 ml dried mixed herbs
 4 whole cloves
 2 bay leaves
 ½ tsp salt
 1 l 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
 45 ml chopped fresh parsley

Directions

Method
1

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.

2

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 the range of 'bowl 2'. See page 30 for more detail on the carb key.
* Allow for soaking time

3

This recipe is in Cooking from the heart 3. Download PDF recipe book here.

Bean and beef casserole