Beef stew

Preparation

1. Peel and chop the potatoes into 3cm cubes
2. Top and tail the carrots and then cut in half
3. dice the onion (around 1cm squares) तथा crush or finely dice the garlic
4. With each carrot half, cut 3 times, once in each dimension, to create some carrot "sticks" around 1cm x 1cm x 4-5cm
5. Cut the beef into 2-3cm cubes and trim any fat
6. Season the beef with salt and pepper
7. Heat 1tbsp oil in a large pan and when shimmering, add in half the beef and stir briefly
8. Leave the beef 3-4 mins to brown and sear, then give a brief stir and cook for another 2-3 mins
9. Remove the beef to a plate, and heat another 1tbsp of oil
10. Sear the second half of the beef the same as the first, and then remove to a pan
11. Heat a third tbsp of oil
12. Fry the onion on a medium heat and then add the garlic. The aim is to soften them which will take around 4-5 mins
13. Stir in ½tsp salt, and the tomato purée and stir well
14. Add the hendersons relish and thyme
15. Add in the potato and carrot and stir well again
16. Add the beef and the stock and carefully stir in as the pan will be quite full now
17. If necessary add 100-200ml water - the contents of the pan don't need to be submerged but you should be able to see the liquid
18. Put on a lid and once steam is venting, turn down to a low heat and cook for 40 mins
19. Remove the lid, add the frozen peas, replace the lid, and cook for a further 20 mins
20. Serve in a bowl with crusty bread

Notes

• If you prefer a thicker sauce you can mix a little cornflour with cold water and then stir this into the pan shortly before serving

Ingredients

• 1.5kg beef joint
• 1 large onion
• 3 cloves garlic
• 1tsp salt
• 1tsp ground black pepper
• 3tbsp olive oil
• 4 large carrots
• 3 large potatoes
• 1tbsp tomato purée
• 2tsp dried thyme
• 300ml beef stock
• 3tbsp hendersons relish
• 200g frozen peas

Equipment

• Pressure cooker or pan with lid
• Chopping board
• Knife
• Peeler

Nutritional Facts

• Serving size: 820.6जी
• (28% / 34%)   Calories: 689kcal
• (27%)Total fat: 15जी
• (19%)   Saturated fat: 3.8जी
• (24%)   Unsaturated fat: 8.4जी
•     Mono: 7.3जी
•     Poly: 1.1जी
• (46%)   Cholesterol: 138mg
•   Trans Fat: 0.3जी
• (24%)Total carbohydrates: 73जी
•   Starch: 0जी
• (28%)   Sugars: 8.3जी
•     Sucrose: 1जी
•     Glucose: 1.6जी
•     Maltose: 0जी
•     Lactose: 0जी
•     Fructose: 1.7जी
•     Galactose: 0जी
• (24%)   Fibre: 6.1जी
• (136%)Protein: 68जी
• Salts
• (39%)   Sodium: 783mg
• (84%)   Potassium: 2.9जी