Turkish · Dinner
Slow Cooked Beef Bean Bowl (High-Protein)
Turkish-style slow-braised beef chuck and white beans in a tomato-cumin sauce, simmered with onion, garlic and paprika until fork-tender, finished with parsley and lemon over bulgur, boosted with extra beans and a poached egg for a substantially higher protein, higher fibre meal bowl.
$5
20 minsPrep
150 minsCook
170 minsTotal
MediumLevel
Nutrition per serving
701Calories
62.1gProtein
28.2gFat
49.8gCarbs
6.2gSugar
8.9gFiber
897mgSodium
383mgChol
9.1gSat Fat
1680mgPotassium
174mgCalcium
8.6mgIron
3.7mcgVitamin B12
14mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat beef chuck dry and season with salt and pepper; chop the onion and mince the garlic.
2
Sear
Heat olive oil in a heavy pot over medium-high heat and brown beef cubes for 5 minutes until deeply crusted.
3
Saute
Add onion and garlic to the pot and cook over medium heat for 4 minutes, stirring, until translucent.
4
Bloom
Stir tomato paste, cumin and paprika into the pot and cook over medium heat for 1 minute until darkened.
5
Braise
Pour in beef stock, scrape up browned bits, cover, and simmer over low heat for 2 hours until beef is fork-tender.
6
Add
Stir both portions of cannellini beans into the pot and simmer uncovered over medium-low heat for 15 minutes until sauce thickens.
7
Poach
Bring a small pot of water to a gentle simmer and poach the egg for 3 minutes until white is set.
8
Plate
Spoon rice into a bowl, ladle beef stew over it, top with poached egg, scatter parsley, and serve with lemon.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g beef chuck
- 1/2 cup80g onion
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp tomato paste
- 1 tsp1 tsp cumin-ground
- 1 tsp1 tsp paprika
- 1 cup240ml beef stock
- 1 cup90g, half of a 15 oz can, drained cannellini beans
- 1/2 cup45g, quarter of a 15 oz can, drained cannellini beans
- 22 large eggs
- 2 tbsp2 tbsp olive oil
- 2/3 cup130g cooked white-rice-cooked
- 2 tbsp2 tbsp parsley
- 22 lemon wedge
- salt, to taste
- black pepper, to taste
