Beef and Vegetable Casserole

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Beef and Vegetable Casserole

Sometimes I find I get wrapped up in finding or creating all these healthy versions of things that I forget that there are plenty of ‘normal’ meals that we don’t need to alter at all!
It’s cold and windy in Montreal today and I feel like something hearty.  My mum always made simple stews in winter and this is pretty much exactly what she made.  The only thing I didn’t do was coat the meat in flour before I browned it.  The flour doesn’t do anything other than thicken the sauce as far as I know.  To achieve that without flour I will (if necessary) puree about a cup of the vegetables and stir it back in before serving.  There are other options so if you don’t like the sound of that then check this post out.

We will just enjoy this on it’s own but if you can’t stand stew without something to dip in it the fabulous Carrie Brown has two great recipes for savory scones/biscuits which you can find here and here.

This will serve 2 adults and 2 kids for dinner tonight, and 2 adults for lunch tomorrow.  There might be some left over to freeze for an emergency lunch or dinner depending on how much the kids eat.

 

Into the pot went:

  • 500g stewing beef, cut into large cubes ( browned in butter or coconut oil before hand)
  • 1 onion, chopped (browned in a pan before hand in 1 teaspoon of butter – you could use coconut oil)
  • 1 clove of garlic, crushed (and browned with the onion – more if you really like garlic)
  • 4 celery sticks, thickly sliced
  • 4  carrots thickly sliced
  • 1 punnet of mushrooms
  • 1 Chioggia Beet, cut into large cubes (this is the stripey red thing in the photo – you can swap for a regular beet or omit)
  • 1 Potato, cut into large cubes (you can omit if you’re really monitoring carbs or following a paleo approach.  You could swap for pumpkin or sweet potato if you prefer)
  • 5 bay leaves
  • 3 sprigs thyme
  • 2 tbsp tomato paste (check the label for added sugar and chemicals!)
  • 2 tbsp Worcestershire sauce
  • 1 L organic vegetable stock

You can also add a splash of red wine if you have it to hand (about half a cup).

Set your slow cooker to low, put on the lid and leave it for the day.  If you don’t have a slow cooker you can put it in a casserole dish in the oven at about 150C/300F for about 2 and half hours (or until the meat is tender).

It might need some salt and pepper to serve – but I prefer to let everyone do that to their own taste 🙂  and a small spoon of hot english mustard on the side adds that extra something!

Enjoy!

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