Middle Eastern · Dinner
Cauliflower and Meat Stew
Beef chuck simmers with cauliflower florets in a cumin, cinnamon and tomato-based broth until the meat shreds easily and the cauliflower turns tender without collapsing. Onion and garlic build the base, while a touch of allspice and dried lime warmth round out the sauce. Served with rice or flatbread.
$5
15 minsPrep
90 minsCook
105 minsTotal
MediumLevel
Nutrition per serving
538Calories
41.2gProtein
31.8gFat
22.1gCarbs
9.2gSugar
6.8gFiber
972mgSodium
146mgChol
11.6gSat Fat
1450mgPotassium
110mgCalcium
6.1mgIron
3.8mcgVitamin B12
68mgVitamin C
protein-rich
low-carb
high-fiber
spice-route
hidden-gems
Instructions
1
Prep
Cut the beef chuck into 1-inch cubes, finely chop the onion, mince the garlic, and cut the cauliflower into florets, setting everything aside on separate plates.
2
Sear
Heat the olive oil in a heavy pot over medium-high heat and sear the beef cubes for 4 to 5 minutes, turning occasionally, until browned on all sides.
3
Saute
Add the onion and garlic to the pot and cook over medium heat for 3 to 4 minutes, stirring often, until the onion turns soft and translucent.
4
Simmer
Stir in the cumin, cinnamon and allspice, then add the tomato paste, canned tomatoes and beef stock, scraping up browned bits from the bottom. Bring to a gentle simmer over medium-low heat, cover, and cook for 70 minutes until the beef is tender enough to shred with a fork.
5
Simmer
Add the cauliflower florets and continue simmering uncovered over medium-low heat for 12 to 15 minutes until tender but still holding its shape. Season with salt and black pepper to taste.
6
Plate
Ladle the stew into a bowl and scatter the parsley over the top before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g beef chuck, cut into 1-inch cubes
- 3 cups300g cauliflower florets
- 11 onion
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp tomato paste
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 1 1/2 cup360ml beef stock
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp ground cinnamon
- 1/2 tsp1/2 tsp allspice
- 2 tbsp2 tbsp olive oil
- salt, to taste
- black pepper, to taste
- 2 tbsp2 tbsp parsley
