Pasture-fed beef or bean & sweet potato bowl
6 servings
60 minutes
Good for people & planet!
About this Recipe
This is a fabulous recipe for telling the story of eating plant-based! It uses climate friendly, 100% grass fed beef (see below for its health benefits) but has many fabulous plants in it too. Keeping costs down? Stewing steak is a cheaper cut of beef and pulses are equally good value. For the vegetarian or vegan alternative, we replace the beef with nourishing carlin peas.
Ingredients
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700g 100% grass fed or pasture fed stewing steak
150g mixed dried lentils – I use split red lentils and whole coral lentils for variety.
1 tbsp cold-pressed rapeseed oil
1 large onion
2 garlic cloves
1 red chilli finely chopped or use a sprinkle of chilli flakes
2 ½ cm piece of root ginger, grated
2 medium sweet potatoes or yam
1 tbsp ground cumin
2 tbsp ground coriander
1 tbsp plain white or spelt flour
2 tins chopped tomatoes
1 tin of coconut milk
2 large handfuls of spinach leaves or some chard stalks
Herbs – fresh coriander works really well
Optional – a splash of red wine
S&P to taste
For the bean version – add extra beans – I like to use British carlin peas
(13 plants!!!)
Instructions
- Heat the cold-pressed rapeseed oil and sauté the chopped onions over a medium heat until they begin to go clear
- Add in the chopped chilli (seeds removed) and grated garlic
- Add the diced beef and cook until it begins to brown.
- Add in all the spices, lentils, chopped sweet potato, the flour and tinned tomatoes.
- Give everything a good stir, bring to the boil and simmer on a low heat for about 45 minutes.If you’re not using the beef, just swap in the cooked carlin peas or beans of your choice. You can also use a slow cooker.
- Mash a little to break up the sweet potato – this also helps to thicken the sauce. If using spinach you can wilt this in just before serving so it keeps its bright green colour. For the rainbow chard, just sauté before adding in.
- Season to taste with S&P & serve with sourdough or soda bread, some greek yogurt, and a sprinkle of fresh coriander
Sourcing Ingredients
Meat – look for ‘pasture fed’ or 100% grass fed on labels or choose Organic – these cows must be out on grass for at least 200 days of the year to be certified.
Locally to Hillingon – Whitby’s family farm & Native Beef (or Organic in supermarket)
Pulses – Hodmedods – British-grown, nature-friendly farming
Nutrition
- Organic or 100% grass fed/ pasture fed beef: 300 X Omega 3 of regular beef (Heart Health and Anti-Inflammatory) and higher in Vitamin E (Antioxidant)
- Plant Variety (remember this includes spices and herbs): gut healthy fibre
- Bitter flavours (Onion & garlic): gut health rocket fuel!
- Colour (Antioxidants) – chilli, tomatoes, spices, red wine, sweet potato
- Serving with sourdough instead of pasta = easier to digest and less processed carbohydrate so less sugar is absorbed by our gut. Full of gut healthy fibre.
- Beans and pulses increase protein and fibre helping to satisfy the appetite too.
