Turkish · Dinner
Beef and Bean Stew (High-Protein)
A Turkish-style beef and white bean stew simmered with tomato, red pepper paste, and cumin until the meat is tender. Cannellini beans add extra protein and fiber; a poached egg stirred through boosts protein further. Finished with parsley and lemon.
$5
15 minsPrep
75 minsCook
90 minsTotal
MediumLevel
Nutrition per serving
612Calories
54.3gProtein
26.8gFat
38.7gCarbs
7.9gSugar
15.2gFiber
1150mgSodium
327mgChol
8.1gSat Fat
1680mgPotassium
195mgCalcium
8.4mgIron
3.6mcgVitamin B12
18mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat beef chuck cubes dry with paper towel and season with salt and black pepper.
2
Sear
Heat olive oil in a heavy pot over medium-high heat and sear beef on all sides for 5–6 minutes until deeply browned.
3
Saute
Add diced onion and minced garlic to the pot; lower heat to medium and cook 4–5 minutes until soft and translucent.
4
Braise
Stir in tomato paste, cumin, smoked paprika, and chili powder; cook 1–2 minutes. Pour in canned tomatoes and beef stock, scrape up browned bits, bring to a simmer over medium-low heat, cover, and cook 60 minutes until beef is fork-tender. Stir in cannellini beans and simmer uncovered for 8–10 minutes until sauce thickens.
5
Plate
Poach egg in barely simmering water over low heat for 3 minutes until white is set but yolk jiggles. Ladle stew into bowl, top with poached egg, scatter parsley, and serve with lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g beef chuck
- 2 cup170g, about two-thirds of a 15oz can, drained cannellini beans
- 11 medium onion
- 4 cloves4 cloves garlic
- 4 tbsp4 tbsp tomato paste
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp smoked paprika
- 1/2 tsp1/2 tsp chili powder
- 2 tbsp2 tbsp olive oil
- 1 1/2 cup360ml beef stock
- 7 oz100g, a quarter of a 14.5oz can canned tomatoes
- 22 large eggs
- 2 tbsp2 tbsp fresh parsley
- 11 lemon
- salt and black pepper, to taste
