Go Back
–+ servings

Beef and Bean Stew

This slow-simmered beef and bean stew is the ultimate low-maintenance, high-reward comfort food, heavily inspired by the traditional Iraqi Fasolia I grew up eating. While it asks for a patient three-hour simmer, the reward is a nutritional powerhouse packing 33g of protein and 8g of fibre per serving. It's the perfect, freezer-friendly meal prep to warm your soul and fuel your busy week.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 3 hours
Course Main Course
Cuisine middle eastern
Servings 4
Calories 281 kcal

Ingredients
 
 

  • 2 tbsp olive oil
  • 1 onion finely dice
  • 3 large garlic cloves minced
  • 1/2 tsp cumin
  • 1/2 tsp cinnamon
  • 1/2 tsp turmeric
  • 3 tbsp tomato puree
  • 500g diced beef
  • 2 cups water
  • Salt & pepper to taste
  • 2x 400g cans cannelloni beans drained and rinsed
  • Squeeze of lemon juice
  • Fresh parsley to garnish

Instructions
 

  • Heat the olive oil in a large, heavy-based pan or Dutch oven over medium-high heat. Add the diced beef and brown on all sides to lock in the flavour. Remove the beef and set it aside on a plate.
  • Turn the heat down to medium. In the same pan with the remaining oil and beef juices, add the diced onion. Sauté for 5–6 minutes until soft and translucent.
  • Stir in the garlic, cumin, cinnamon, and turmeric to the pan along with a splash of water. Stir constantly for about 30-60 seconds, then stir in the tomato puree, cooking it for 1–2 minutes until it darkens slightly.
  • Return the beef and its juices back to the pan. Pour in the 2 cups of water and season with a generous pinch of salt and pepper. Bring to a gentle simmer, then turn the heat down to low, cover with a tight-fitting lid, and let it cook for 2 to 2.5 hours. Stir occasionally, ensuring the meat is becoming melt-in-your-mouth tender.
  • Once the beef is tender, stir in the drained cannellini beans. Leave the lid off and simmer for another 20–30 minutes. This allows the beans to heat through, absorb the rich flavours, and help thicken the sauce.
  • Take the pan off the heat and stir in a fresh squeeze of lemon juice. Taste and add more salt and pepper if needed.
  • Garnish with fresh parsley and serve with rice.

Nutrition

Calories: 281kcalCarbohydrates: 12gProtein: 33gFat: 9gSaturated Fat: 1gMonounsaturated Fat: 3gFiber: 8gSugar: 2g
Keyword beef, dairy-free, gluten-free, high protein, main meals, middle eastern, slow cooker
Tried this recipe?Let us know how it was!