Nigerian Tomato Stew

• 份量: 8 servings
• 准备时间: 15 minutes
• 总时间: 45 minutes

配料

2 lbs Beef

1 onion (medium size [diced])

1 bay leaf

1 teaspoon curry powder

1 teaspoon rosemary (or thyme)

2 teaspoons beef bouillon (or chicken bouillon powder or 2 cubes)

salt (to taste)

1 cup water (or as needed)

2 Bell peppers (large)

1-3 Scotch bonnet peppers

4 Plum tomatoes (medium size)

1 large onion

3 cloves Garlic

1/2 inch ginger

1/4 cup Palm oil

1/4 cup olive oil (or vegetable oil)

2 tbsp tomato paste

1 to 1½ cups beef stock (I used the liquid from cooking the beef)

1 teaspoon Curry powder

1 teaspoon dried thyme

1 teaspoon chicken bouillon (or beef bouillon)

Salt to taste (If needed)

步骤

Trim off any excess fat from the meat. Rinse a couple of times till the water runs clear.

Place the beef in a large pot. Add the diced onion, bay leaf, curry powder, rosemary, bouillon powder, and salt. Mix well, cover, and leave to cook on medium heat for 10 minutes.

Add the water stir and continue to cook on medium heat for another 20 minutes or until the meat becomes tender. (Tougher meat cut will require a longer cooking time)

When the meat is fully cooked use a sieve to separate the meat from the stock. Reserve the stock.

Blend the tomatoes, onion, bell peppers, scotch bonnet peppers, garlic, tomato paste, and ginger, and set aside.

In a large pot add the cooking oil on medium heat. Once the oil is hot but not smoking, add the diced onions and cook for about 3 minutes.

Add the blended pepper-tomato mixture stir, cover, and leave to cook on medium heat for about 10 minutes, occasionally stirring to prevent burning.

Stir in the beef stock, thyme, curry powder, and bouillon, and continue to cook for another 10 minutes on medium-low heat.

Add the cooked beef, taste for salt, and adjust as needed. Cover and leave to simmer on low heat for another 5 minutes or until the stew is thickened to your preference.

Serve with white rice and fried plantains. Garnish with parsley if desired. Enjoy!

营养

• 卡路里: 447.5 kcal
• 总脂肪: 36.5 g
• 饱和脂肪: 13 g
• 不饱和脂肪: 19.4 g
• 反式脂肪: 1.4 g
• 胆固醇: 80.5 mg
• 钠: 500.8 mg
• 总碳水化合物: 8.3 g
• 膳食纤维: 2 g
• 总糖: 4.3 g
• 蛋白质: 21.6 g