Nigerian beef and vegetable stew

Ingredients

For 6 portions. Tick items as you go — nothing is changed for anyone else.

• 900 g lean beef, cut into pieces
• 6 medium tomatoes, washed and blended
• 2 medium tatashe (red bell pepper), washed and blended
• 2 medium onion, peeled and chopped
• 3 medium carrot, washed and sliced
• 200 g green beans or chopped ugu, washed
• 3 tbsp groundnut oil
• 1 tsp dried thyme
• 800 ml water or unsalted stock
• salt, a little, to taste

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

1. 1Step 1. Boil the beef with one chopped onion, thyme and a little salt for 35–40 minutes until tender.
2. 2Step 2. In a separate pot, heat the oil, fry the remaining onion, then add the blended tomato and pepper and cook for 15 minutes until well reduced.
3. 3Step 3. Add the beef and its stock and simmer for 10 minutes.
4. 4Step 4. Add the carrot and cook for 5 minutes, then the greens for 3 minutes.
5. 5Step 5. Check the beef is cooked through with no pink meat, season lightly and serve with rice, yam or sweet potato.

Allergens for your selection

No declarable allergens in the ingredients as currently selected.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.