Beef and Bean Casserole

Added September 3, 2018 in

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This Beef and Bean Casserole recipe is simple, can easily be made the night before and will actually taste even better the next day as the flavours develop and the meat will be even more tender.

Rib beef steak is a great cut for stewing or for casseroles as there is a little bit of fat which is necessary for the cooking process and adds to the flavour.

Don’t be afraid of fat, we need fat to give us energy especially in winter months. Fat gets a bad press but research is now showing the benefits of having fat in our diets along with protein, vegetables and fruits.

Replacing refined carbohydrates (white bread, white rice, sugary foods and processed foods) with saturated fat may reduce the risk of heart disease according to studies carried out by Food and Nutrition research.

This recipe (adapted from Safefood) also has protein coming from the butter beans added. This is a good way of getting different amino acids from various protein sources into the diet.

Ask the butchers in Hugh Maguire’s to trim some of the fat off before taking it, it’ll be one less job for you at home!

Ingredients

  • 675g (1½ lb) of rib beef steak
  • 1 dessert spoon of cooking oil
  • 1 large onion, peeled and chopped
  • 25g (1 oz) of corn-flour
  • 7 mushrooms, sliced
  • 3 medium carrots, sliced
  • 575ml (1 pint) of beef stock or 2 stock cubes dissolved in 575ml (1 pint) of warm water
  • 400g of butter beans
  • 1 tablespoon of tomato puree
  • Salt and pepper, to season

Method

  1. Pre-heat the oven to 150°C / 325°F / Gas Mark 3
  2. Trim the beef and cut it into thin strips about 2 inches in length
  3. Heat the oil and fry the chopped onion, mushrooms and carrots for 2 to 3 minutes
  4. Place in the casserole dish
  5. Fry the beef strips until brown
  6. Place beef in the casserole dish, leave the juices in the pan
  7. Mix the corn-flour with 2 dessertspoon water and then mix it into the juice in the pan. Cook stirring gently for 2 to 3 minutes
  8. Remove from heat and stir in the stock. Bring to the boil
  9. Add the beans, tomato puree, salt and pepper
  10. Add the sauce to the casserole dish and cook for 1½ hours
  11. Serve with some mash or boiled potatoes and don’t forget to share your photos and tag us!

MJ

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