Ingredients with Measurements:
- 1 lb. beef stew meat, cut into small pieces
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 tbsp. olive oil
- 2 cups beef broth
- 1 can diced tomatoes (14.5 oz.)
- 1 can black beans, drained and rinsed (15 oz.)
- 1 can corn, drained (15 oz.)
- 1 tbsp. chili powder
- 1 tsp. cumin
- 1 tsp. smoked paprika
- 1/2 tsp. cayenne pepper
- Salt and pepper to taste
- Fresh cilantro, chopped (optional)
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-step instructions:
1. Heat olive oil in a large pot or Dutch oven over medium-high heat.
2. Add beef stew meat and cook until browned on all sides, about 5-7 minutes.
3. Add chopped onion and minced garlic to the pot and cook until softened, about 3-5 minutes.
4. Add beef broth, diced tomatoes, black beans, corn, chili powder, cumin, smoked paprika, cayenne pepper, salt, and pepper to the pot. Stir to combine.
5. Bring the mixture to a boil, then reduce heat to low and simmer for 1-2 hours, stirring occasionally, until the beef is tender and the flavors have melded together.
6. Serve hot, garnished with fresh cilantro if desired.
Time:
Preparation time: 15 minutes
Cooking time: 1-2 hours
Temperature:
Simmer over low heat
Serving size:
4-6 servings
Nutritional information:
Calories per serving: 350
Fat: 12g
Carbohydrates: 33g
Protein: 28g
Fiber: 8g
Sugar: 5g
Substitutions for ingredients:
- Ground beef or turkey can be used instead of beef stew meat.
- Vegetable broth can be used instead of beef broth for a vegetarian version.
- Pinto beans or kidney beans can be used instead of black beans.
- Frozen corn can be used instead of canned corn.
Variations:
- Add diced bell peppers or jalapenos for extra spice.
- Top with shredded cheese or sour cream for a creamy finish.
- Serve over rice or with tortilla chips for a heartier meal.
Tips and tricks:
- For a thicker stew, add a tablespoon of cornstarch mixed with water during the last 10 minutes of cooking.
- To save time, use a slow cooker instead of a pot on the stove.
- Leftovers can be frozen for up to 3 months.
Storage instructions:
Store in an airtight container in the refrigerator for up to 4 days.
Reheating instructions:
Reheat in the microwave or on the stove over low heat until heated through.
Presentation ideas:
Serve in a bowl with a sprinkle of fresh cilantro on top.
Garnishes:
Fresh cilantro, shredded cheese, sour cream, diced avocado
Pairings:
Cornbread, rice, tortilla chips
Suggested side dishes:
Green salad, roasted vegetables
Troubleshooting advice:
If the stew is too thin, let it simmer for longer to reduce the liquid. If it's too thick, add more broth or water.
Food safety advice:
Make sure the beef is cooked to an internal temperature of 145°F to ensure it's safe to eat.
Food history:
Mampostial stew is a traditional dish from the Dominican Republic, typically made with beef or pork, beans, and vegetables.
Flavor profiles:
Spicy, smoky, savory
Serving suggestions:
Serve hot with a side of cornbread or rice for a hearty meal.
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