Ingredients with Measurements:
- 2 lbs beef stew meat, cut into bite-sized pieces
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 can (14 oz) tomato sauce
- 1 can (14 oz) Moambe sauce
- 1 cup beef broth
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp paprika
- 1 tsp thyme
- 1 bay leaf
- 2 tbsp vegetable oil
- 2 tbsp flour
Special equipment needed:
- Dutch oven or heavy-bottomed pot with lid
Step-by-step instructions:
1. Heat the vegetable oil in the Dutch oven over medium-high heat.
2. Season the beef with salt, black pepper, paprika, and flour. Add the beef to the pot and brown on all sides, about 5 minutes.
3. Remove the beef from the pot and set aside.
4. Add the onion and garlic to the pot and sauté until softened, about 3 minutes.
5. Add the tomato sauce, Moambe sauce, beef broth, thyme, and bay leaf to the pot. Stir to combine.
6. Return the beef to the pot and bring the mixture to a simmer.
7. Cover the pot with the lid and reduce the heat to low.
8. Cook for 1 ½ to 2 hours, or until the beef is tender and the sauce has thickened.
9. Remove the bay leaf and discard.
10. Serve hot with rice or mashed potatoes.
Time:
Preparation time: 15 minutes
Cooking time: 1 ½ to 2 hours
Temperature:
Cook over medium-high heat to brown the beef, then reduce to low heat to simmer.
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories per serving: 420
Fat: 20g
Protein: 35g
Carbohydrates: 25g
Fiber: 3g
Sugar: 10g
Sodium: 1100mg
Substitutions for ingredients:
- Beef stew meat can be substituted with chicken or pork.
- Moambe sauce can be substituted with tomato paste or crushed tomatoes.
Variations:
- Add vegetables such as carrots, potatoes, or bell peppers to the pot for a heartier meal.
- Use different spices such as cumin or coriander for a different flavor profile.
Tips and tricks:
- Brown the beef in batches to avoid overcrowding the pot.
- Use a wooden spoon to scrape up any browned bits from the bottom of the pot to add flavor to the sauce.
- If the sauce is too thin, mix 1 tbsp of flour with 1 tbsp of water and add to the pot to thicken.
Storage instructions:
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the Moambe Beef in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve the Moambe Beef in a large serving dish with a sprinkle of chopped parsley or cilantro on top.
Garnishes:
Garnish with chopped parsley or cilantro.
Pairings:
Serve with rice or mashed potatoes.
Suggested side dishes:
- Steamed vegetables such as broccoli or green beans.
- A side salad with a vinaigrette dressing.
Troubleshooting advice:
- If the sauce is too thick, add more beef broth or water to thin it out.
- If the beef is tough, cook for an additional 30 minutes or until tender.
Food safety advice:
- Always cook beef to an internal temperature of 145°F to ensure it is safe to eat.
- Store any leftovers in the refrigerator within 2 hours of cooking.
Food history:
Moambe sauce is a traditional sauce in Central Africa made from the pulp of the African oil palm fruit. It is commonly used in stews and soups.
Flavor profiles:
Moambe Beef has a rich and savory flavor with a slightly sweet and tangy undertone from the Moambe sauce.
Serving suggestions:
Serve the Moambe Beef in a large serving dish with rice or mashed potatoes on the side.
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