Beef and Bean Stew

For five people (quantities for ten are given below)

600 g boneless beef (use a cheaper cut)
75 ml vegetable oil
1 large garlic clove, chopped
5 medium-sized onions, quartered
600 g canned mixed beans, drained
200 g canned chopped tomatoes
1 tsp sugar
300 ml canned beef stock or canned consomme
1¼ tsp thyme
1¼ tsp Worcestershire sauce
pepper
2½ tbsp cornflour
200 ml water
mashed potatoes, grilled polenta or noodles, to serve

Method

1. Cut the beef into 1-inch pieces.
2. Heat the oil in a large saucepan over medium heat and add the meat and
garlic and cook, stirring occasionally, until the meat is brown.
3. Add the onions, beans and tomatoes, sugar, beef stock or consomme, thyme,
Worcestershire sauce and a little pepper. Simmer for 1 - 2 hours or until meat
is tender.
4. Mix the cornflour with the water and stir it into the stew. Stir until the cornflour
thickens the stew a little.
5. Serve with mashed potatoes, polenta or noodles.

Each serving provides:
Kcal 1073
Protein 28.8g
Fat 69.3g (of which saturated fat 33.7g)
Carbohydrate 66.5g (of which sugars 17g)
Fibre (NSP) 8.3g.

Nutrition Points:

a) This dish is high in vitamin B12.
b) This dish is high in saturated fat.
c) This dish has a medium amount of folate.

For ten people

1.2 kg diced beef (use a cheaper cut)
150 ml vegetable oil
2 large garlic cloves, chopped
10 medium-sized onions, quartered (about 1.5 kg)
1.1kg canned mixed beans, drained
400 g canned chopped tomatoes
2 tsp sugar
600 ml beef stock
2½ tsp thyme
2½ tsp Worcestershire sauce
pepper
5 tbsp cornflour
400 ml water
mashed potatoes, grilled polenta, or noodles, to serve

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