Ingredients with Measurements:
- 1 lb. beef stew meat, cubed
- 2 tbsp. vegetable oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tsp. ground ginger
- 1 tsp. ground cumin
- 1 tsp. ground coriander
- 1 tsp. smoked paprika
- 1 tsp. salt
- 1/2 tsp. black pepper
- 2 cups beef broth
- 1 can diced tomatoes, undrained
- 1 cup Pentadiplandra Brazzeana leaves, chopped
- 1 cup sweet potatoes, peeled and diced
- 1 cup carrots, peeled and diced
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 1/4 cup chopped fresh parsley
Special equipment needed:
- Large pot or Dutch oven
Step-by-step instructions:
1. Heat the vegetable oil in a large pot or Dutch oven over medium-high heat.
2. Add the beef stew meat and cook until browned on all sides, about 5-7 minutes.
3. Add the onion and garlic and cook until softened, about 3-5 minutes.
4. Add the ginger, cumin, coriander, smoked paprika, salt, and black pepper and stir to combine.
5. Pour in the beef broth and diced tomatoes, and bring to a boil.
6. Reduce the heat to low, cover, and simmer for 30 minutes.
7. Add the Pentadiplandra Brazzeana leaves, sweet potatoes, carrots, and green beans, and simmer for an additional 20-25 minutes, or until the vegetables are tender.
8. Stir in the chopped parsley and serve hot.
Time:
Preparation time: 15 minutes
Cooking time: 1 hour
Temperature:
Simmer on low heat
Serving size:
4-6 servings
Nutritional information:
Calories: 280
Fat: 10g
Carbohydrates: 25g
Protein: 24g
Sodium: 800mg
Fiber: 6g
Substitutions for ingredients:
- Beef stew meat can be substituted with lamb or chicken.
- Pentadiplandra Brazzeana leaves can be substituted with spinach or kale.
- Sweet potatoes can be substituted with regular potatoes or butternut squash.
- Green beans can be substituted with any other green vegetable, such as broccoli or zucchini.
Variations:
- Add a can of chickpeas or black beans for extra protein and fiber.
- Use coconut milk instead of beef broth for a creamier stew.
- Add a tablespoon of harissa paste for a spicy kick.
Tips and tricks:
- Brown the beef stew meat in batches to ensure even browning.
- Use a sharp knife to chop the Pentadiplandra Brazzeana leaves finely.
- Add the green beans towards the end of the cooking time to prevent them from becoming mushy.
Storage instructions:
Store any leftover stew in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
Serve the stew in individual bowls with a sprinkle of chopped parsley on top.
Garnishes:
Garnish with a dollop of sour cream or a sprinkle of grated Parmesan cheese.
Pairings:
Serve with crusty bread or rice.
Suggested side dishes:
- Roasted Brussels sprouts
- Garlic mashed potatoes
- Grilled asparagus
Troubleshooting advice:
- If the stew is too thick, add more beef broth or water to thin it out.
- If the stew is too thin, simmer uncovered for a few more minutes to thicken it up.
Food safety advice:
- Make sure to cook the beef stew meat to an internal temperature of 145°F to ensure it is safe to eat.
- Store any leftover stew in the refrigerator within 2 hours of cooking.
Food history:
Pentadiplandra Brazzeana is a plant native to Central Africa and is commonly used in African cuisine for its medicinal properties.
Flavor profiles:
This stew is savory and slightly spicy, with a hint of smokiness from the paprika.
Serving suggestions:
Serve hot with crusty bread or rice for a hearty and satisfying meal.
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