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Hey friends!
Are you in the mood for some comfort food? I’ve got a delicious recipe for you!
Today, I’m sharing a hearty Kenyan beef stew that’s packed with flavor.
It’s warm, savory, and full of spices that will take your taste buds on a little adventure.
Perfect for cozy nights or when you want to impress your friends!
Let’s dive into this deliciousness together!
Suggestions for Ingredient Substitution
For the beef, lean ground turkey or chicken can be used as a healthier alternative with less saturated fat. These poultry options cook faster, so reduce the cooking time accordingly. Vegetarians can use firm tofu or tempeh, which provide protein and absorb flavors well.
Tomato puree can be replaced with passata or blended fresh tomatoes for a fresher taste. If using fresh tomatoes, increase the quantity to compensate for the water content. For a lower-carb option, pureed red bell peppers can be used, though this will alter the flavor profile slightly.
Olive oil can be substituted with avocado oil or coconut oil for different flavor notes and potential health benefits. Use the same amount as called for in the recipe. For a lower-fat version, reduce the oil to 1-2 tablespoons and use a non-stick pan or add a small amount of water or broth as needed during cooking.
| Preparation Time | 30-60 minutes |
| Cooking Time | 40-50 minutes |
| Total Time | 70-110 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 800-900
- Protein: 60-70 g
- Fat: 50-60 g
- Carbohydrates: 40-50 g
Ingredients
- 1 pound beef (around 500g)
- 1 can of tomato puree or crushed tomatoes
- 1 medium tomato
- 1 tablespoon tomato concentrate
- 1 and a half medium onions
- 2 red bell peppers
- 3 cloves of garlic
- A piece of ginger, about 1.5 cm long
- 3-4 tablespoons olive oil
- 2 teaspoons salt (adjust to taste)
- 1/2 teaspoon curry powder (optional or reduce to 1/4 teaspoon)
- 1/2 teaspoon black pepper
- 1 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- 3/4 cup water
- 1/3 cup chopped fresh cilantro (optional)
Step 1: Prepare and Marinate the Beef
Start by using your chopping board to cut the beef into stewing chunks.
Season the beef chunks with a teaspoon of salt, curry powder, turmeric, smoked paprika, and black pepper.
Mix well to ensure the spices coat the beef evenly.
Allow the beef to marinate for at least 30 minutes, or for best flavor, let it marinate overnight in the refrigerator.
Step 2: Blend the Vegetables
In a blender, combine onion, the remaining salt, tomato, red bell pepper, and tomato puree.
Blend these ingredients until they form a smooth mixture.
Set this aside to use later in the recipe.
Step 3: Crush the Garlic and Ginger
Using a pestle and mortar, crush the garlic and ginger together until they form a paste.
This will be added later to enhance the flavor of the beef stew.
Step 4: Brown the Beef
Heat a medium-sized pot or pan over high heat and add oil.
Once the oil is hot, add the marinated beef chunks, allowing them to brown for about 2-5 minutes on each side.
Once both sides are browned, stir in the crushed garlic and ginger paste along with the tomato paste.
Fry everything together for an additional 2-5 minutes until the mixture is brown and fragrant.
Step 5: Simmer the Stew
After the beef is browned and fragrant, pour in the blended tomato mixture and stir everything together.
Reduce the heat to a simmer and cook for 30-45 minutes.
Remember to stir the stew occasionally.
If you prefer more sauce or if the pan seems too dry, add water a little at a time.
Taste and adjust seasoning with additional salt and pepper if desired.
Step 6: Garnish and Serve
Once the stew is cooked to your liking, garnish with fresh chopped coriander or parsley.
Serve the stew hot alongside your favorite side dish and enjoy the rich, flavorful meal!
