Bajan-Style Beef Stew

    • Prep Time
    • Minutes
    • Cook Time
    • Minutes

Who doesn’t love a tasty beef stew? Our recipe is loaded with vegetables, lean beef and chunks of soy, and flavoured with a blend of fresh herbs and spices . M’mm! Dig in.

This recipe is featured in our book “Quick & easy recipes to lower your cholesterol“, available from major book stores and pharmacies island-wide. Buy your copy today!

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Ingredients

  • 8 oz lean beef, diced in ½” cubes
  • ½ cup brown soy chunks, soaked
  • ¼ cup chopped onion & ½ cup chopped sweet pepper
  • 3 garlic cloves, minced
  • 1 Tbsp olive or canola oil
  • 2 tsp browning
  • 3 cups boiling water
  • 3 medium carrots, 2 medium beets, and 1 medium eggplant, peeled and diced
  • 1 cup cooked kidney beans (or other beans of your choice)
  • 2 Tbsp pearl barley
  • 1 Tbsp ‘No salt added’ tomato paste
  • 2 Tbsp finely chopped mixed fresh herbs (celery, chives, garlic, marjoram, parsley, thyme, hot pepper)
  • ½ tsp salt (optional)

Nutrition Info

  • 214 cal,

  • 276mg sodium

  • 8g fibre,

  • 23g carb,

  • 1.1g sat fat,

Instructions

  • 1. Heat oil in large saucepan over medium-high heat. Add beef, soy chunks, onion, sweet pepper and garlic. Stir-fry until beef is browned
  • 2. Add browning and stir until all ingredients are well coated
  • 3. Add water and bring to boil. Cover pan, reduce heat and simmer approximately 40 minutes
  • 4. Add all other ingredients and bring back to boil. Cover pan, reduce heat and simmer 1-2 hours, or until meat is tender

Instructions

  • 1. Heat oil in large saucepan over medium-high heat. Add beef, soy chunks, onion, sweet pepper and garlic. Stir-fry until beef is browned
  • 2. Add browning and stir until all ingredients are well coated
  • 3. Add water and bring to boil. Cover pan, reduce heat and simmer approximately 40 minutes
  • 4. Add all other ingredients and bring back to boil. Cover pan, reduce heat and simmer 1-2 hours, or until meat is tender

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