Fragrant beef curry
If made in advance, this fragrant curry is perfect for those hectic days when all you need to do is cook up some fresh greens to go on the side. This recipe forms part of the September 17 meal planner created in partnership with New World. It is served with cauliflower rice which can be made three days ahead and stored in the fridge. It will also keep in the freezer for up to one month.
Ingredients
| 4 Tbsp | Vegetable oil |
| 400 g | Beef chuck steak, diced into 2cm chunks (Main) |
| 1 medium | Onion, diced |
| 2 tsp | Garlic, grated |
| ½ tsp | Chilli powder |
| ½ tsp | Ground ginger |
| ½ tsp | Ground cinnamon |
| ½ tsp | Ground cumin |
| ½ tsp | Ground coriander |
| 1 tsp | Ground turmeric |
| 3 | Cloves |
| 3 | Cardamom pods, optional |
| 400 g | Chopped tomatoes |
| ½ cup | Greek yoghurt (Main) |
| 1 Tbsp | Red wine vinegar |
| 2 cups | Diced pumpkin, 1cm cubes (Main) |
| 1 handful | Coriander leaves, to garnish (Main) |
| 100 g | Green beans |
| 200 g | Broccoli |
Directions
- Heat oil in a large frying pan on high. Fry the beef until browned all over, remove from the pan. Add onion and garlic and fry on low until soft. Add spices and fry on high for 1 minute. They should start to smell aromatic, without burning.
- Return beef to pan, add tomatoes and bring to the boil. Take pan off the heat and stir in yoghurt and vinegar, season to taste with salt and a pinch of sugar. Return to the heat, bring back to the boil and simmer on low, covered, for 1 hour.
- Add in diced pumpkin, stir through, cover and cook for a further half an hour or until meat is tender.
- Garnish with coriander and serve with cauliflower rice, steamed beans and broccoli or any other seasonal fresh greens.
Cauliflower rice
This is a low fibre, low carb replacement to rice and other grains. Roasting the cauliflower dries it out, giving it a light, fluffy texture and intensifies the flavour. If you don’t have a food processor, you can grate the raw cauliflower on the coarse side of a grater.
1 cauliflower
3 Tbsp olive oil
½ tsp ground cumin
½ tsp ground coriander
- Heat oven to 200C. Remove outer leaves from cauliflower, cut into quarters and remove the core. Cut into smaller chunks then blitz half the cauliflower at a time in a food processor until it resembles rice, or couscous.
- Toss with olive oil, cumin and coriander, spread it out in a thin, even layer. Roast for 15 minutes, mixing it halfway through cooking. Season with salt and freshly ground white pepper to taste.
This recipe forms part of the September 17
created in partnership with New World.