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Veggie-packed mince beef stew

Delicious Veggie-Rich Minced Beef Stew (Low-Glycemic)

This delicious veggie-rich minced beef stew is rich in fibre and low-glycemic! Enjoy with spaghetti and extra veggies on the side! Remember, portion control matters, especially if lowering your blood sugar and losing weight is your goal!

Nutrition Highlights

Potassium: 1069mg per serving or 30.5% of the daily recommended nutrient intake (RNI).

Fibre: Provides 10g or 33% of the daily RNI

Folate: Provides 110mcg or 27% of the daily RNI

Magnesium: provides 99mg or 36% of the daily RNI

Serves: 8;  Preparation time: 15 minutes;  Cook time: 45 minutes

Ingredients

  • 4 large carrots, chopped
  • 2 tablespoons olive oil
  • 2 large garlic cloves, finely chopped
  • 2 medium white onions, finely chopped
  • 4 spring onions, finely chopped
  • 1 chicken stock cube (bouillon)
  • 500g minced lean beef
  • 400g tin kidney beans, rinsed and drained
  • 1 ½ teaspoon ground cumin
  • 1 heaped tablespoon paprika
  • 1 ½ teaspoon herbs de Provence
  • 2 tablespoons balsamic vinegar
  • 500g passata
  • 1 teaspoon tomato puree
  • 20g coriander leaves, roughly chopped
  • 400g spaghetti
  • 800g frozen broccoli
  • Chilli flakes (optional)
  • Black pepper, to taste

Directions

  1. Heat olive in a large saucepan then add carrots and fry for 5-8 minutes or until softened and slightly browned. Add chopped onions and spring onions and fry for 3 minutes then add minced beef, garlic, cumin, paprika, herbs de Provence and stock cube. Stir well to combine.
  2. Tip in the passata, tomato paste, kidney beans and balsamic vinegar, stir well. Place the lid on the pan, bring to a boil then turn the heat down to a simmer and cook for 30 minutes.
  3. Take the pan off the heat then sprinkle in chopped coriander, stir well and set aside.
  4. While the beef stew is cooking, place frozen broccoli in a large pan and cook on low heat for 6 minutes. Don’t add water to the pan, the frozen liquid around the broccoli will steam and cook the broccoli.
  5.  In the meantime, put boiling water in a large saucepan then add salt and the spaghetti. Cook for 7 minutes or until al dente (to the bite) then drain.
  6. Serve the spaghetti immediately with the minced stew and broccoli. Garnish with extra coriander and some chilli flakes if you wish.
  7. Enjoy!
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Delicious Veggie-Rich Minced Beef Stew (Low-Glycemic)

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 8mins
  • Cook Time: 45mins
  • Total Time: 53 minutes
  • Yield: Serves 8

Description

Delicious low-glycemic and fibre-rich veggie-rich minced beef stew.


Ingredients

·       4 large carrots, chopped

·       2 tablespoons olive oil

·       2 large garlic cloves, finely chopped

·       2 medium white onions, finely chopped

·       4 spring onions, finely chopped

·       1 chicken stock cube (bouillon)

·       500g minced lean beef

·       400g tin kidney beans, rinsed and drained

·       1 ½ teaspoon ground cumin

·       1 heaped tablespoon paprika

·       1 ½ teaspoon herbs de Provence

·       2 tablespoons balsamic vinegar

·       500g passata

·       1 teaspoon tomato puree

·       20g coriander leaves, roughly chopped

·       400g spaghetti

·       800g frozen broccoli

·       Chilli flakes (optional)

·       Black pepper, to taste


Instructions

 

1.       Heat olive in a large saucepan then add carrots and fry for 5-8 minutes or until softened and slightly browned. Add chopped onions and spring onions and fry for 3 minutes then add minced beef, garlic, cumin, paprika, herbs de Provence and stock cube. Stir well to combine.

2.      Tip in passata, tomato paste, kidney beans and balsamic vinegar, stir well. Place the lid on the pan, bring to the boil then turn the heat down to a simmer and cook for 30 minutes.

3.      Take the pan off the heat then sprinkle in chopped coriander, stir well and set aside.

4.     While the beef stew is cooking, place frozen broccoli in a large pan and cook on low heat for 6 minutes. Don’t add water to the pan, the frozen liquid around the broccoli will steam and cook the broccoli.

5.      In the meantime, put boiling water in a large saucepan then add salt and the spaghetti. Cook for 7 minutes or until al dente (to the bite) then drain.

6.     Serve the spaghetti immediately with the mince stew and broccoli. Garnish with extra coriander and some chilli flakes if you wish.

7.      Enjoy!

 


Nutrition

  • Serving Size: Per serving
  • Calories: 335kcal
  • Sugar: 8g
  • Sodium: 300mg
  • Fat: 8g
  • Saturated Fat: 3g
  • Unsaturated Fat: 5g
  • Carbohydrates: 45g
  • Fiber: 10g
  • Protein: 24g
  • Cholesterol: 38mg

Keywords: Veggie mince, low glycaemic

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