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Beef and Pumpkin Stew

Good for dietary types:

Red Meat

Download the print version here

Prep Time:

10 minutes

Cook Time:

3 hours

Difficulty level:

Easy

Serves:

Nutrition

Sodium:

374.2mg

Calories:

453 kcal

Protein

59.5g

Potassium:

1063.6mg

Fibre:

4.9g

Carbohydrates:

20g

Fat:

12.6g

Saturated Fats:

5.4g

Polyunsaturated Fats:

1.4g

Monounsaturated Fats:

4.4g

Sugar:

9.1g

Vitamin A:

515.1%

Vitamin C:

22.5%

Calcium:

9.2%

Iron:

34.2%

About the Recipe

A hearty, autumnal dish that can be made in advance.

Imagine coming home from a hard day in the office to an already prepared meal. Although the recipe says 3 hours you can use a slow cooker on a really low oven temperature, pre make your meal the night before and leave in the oven and switch on in the morning.

Serve with a scoop of mashed potato or sweet potato and a large portion your choice of greens to bulk it out, especially if you like big portions.

A cup of mashed potato is around 237 calories, but watch how much butter you put in as it can really add up.

Ingredients

1 kg of stewing beef

• 2 slices of bacon

• 1 onion

• 1 celery stalk

• 250 g of pumpkin

• 250 g of carrot

• 250 g of parsnips

• 175 ml of red wine

• 3 garlic cloves

• Salt and pepper

• 450 ml of beef stock

• Mixed herbs

• Bay leaf

• 1 tablespoon of plain flour

• A tin of plum tomatoes (optional)

Preparation

Steps

Slice the onions and celery, and chop the bacon into small squares. Fry them in some olive oil over high heat in a casserole dish until browned. After about 10 minutes, add the beef, cut into bite-sized chunks, along with some salt and pepper, and brown them on all sides by moving around the pan.
Add the flour to the pan and stir to absorb the juices. Then add the red wine and let it reduce for 5-10 minutes. Next, add all the other vegetables (cut into small squares), the beef stock, tomatoes (if using), bay leaf, and mixed herbs. Season with some more salt and pepper.
Lower the heat and place in an oven set at 140°C for 2-3 hours.
Remove from the oven when cooked and tender (you may want to check halfway through to ensure it’s not too dry, and if so, add some water).
Serve on its own or with mashed potatoes. Remember the extra calories if serving it with mash.