Continuing our series of 1 meal, 3 ways, here is a delicious family recipe to share with your little one, because who has time to cook more than one meal! Iron rich and sustainable kangaroo mince is a great option if you’re based in Australia and can access it – otherwise you can substitute for beef or lamb mince.
Moroccan beef stew
Ingredients
- 1 kg gravy beef
- 3 TBSP Moroccan spice blend or use the recipe below
- 1 TBSP olive oil or cooking oil of choice
- 1 onion finely diced
- 2 carrots chopped
- 400 grams tin of chickpeas drained
- 400 grams tinned tomatoes
- 5 medium potatoes quartered
- 750 ml bone broth or water
- 1/2 bunch coriander stems finely chopped and leaves picked
optional
- 1/2 cup dried apricots chopped or 1 TBSP apricot jam
- 1 TBSP organ powder code BOOBTOFOOD
spice blend
- 1 TBSP ground cumin
- 1 TBSP sweet paprika
- 1 tsp ground coriander
- 1 tsp ground cinnamon
- 1/2 tsp ground ginger
- 1/2 tsp ground turmeric
- 1/2 tsp ground black pepper
Couscous (optional)
- 2 cups couscous
- 2 cups bone broth, stock or water
- 1/4 lemon juice
Preserved lemon yoghurt (optional)
- 1/2 cup greek yoghurt
- 2 tsp preserved lemon finely sliced
Instructions
- Mix all spice blend ingredients in a small bowl. Massage the spice rub into the gravy beef and leave to marinate while you prepare the vegetables.
- Heat 2–3 tablespoons of olive oil or tallow in a large casserole dish over medium heat. Add the beef and brown on all sides. Remove and set aside.
- In the same pan, add the diced onion, coriander stems, and a good pinch of salt. Sauté for 5 minutes until softened and fragrant.
- Add the carrots, chickpeas, tomatoes, potatoes, browned beef, and broth or water and apricots/organ powder if using. Stir well, bring to the boil, then cover and reduce heat to low. Simmer for 2.5 to 3 hours until the beef is very tender, adding extra water if needed.
- If the sauce is too runny at the end of cooking, simmer uncovered for 5–10 minutes to thicken.
- Stir through coriander leaves before serving. Season to taste.
Slow Cooker Instructions:
- Brown the beef and onions as above, then transfer all ingredients to the slow cooker. Cook on low for 6–7 hours, or until the beef is soft and falling apart.
Brothy Couscous
- Heat bone broth in a small saucepan until boiling
- Pour over couscous in a bowl. Shake to so the couscous is covered by the broth, then cover with a plate.
- Leave for 10 minutes, then fluff with fork. Stir through a squeeze of lemon juice.
Lemony Yoghurt
- Add yoghurt and preserved lemon to a small bowl and stir to combine.
To Serve:
- For spoon feeding: Puree the beef and vegetables until smooth, using the broth to thin it out.
- For BLW: Serve tender meat and vegetables as finger food. Mix the yoghurt through the couscous to reduce the mess!
Notes
Fridge friendly for up to 3 days
Freezer friendly for 3 months
Tried this recipe?Let us know how it was!
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