Classic Kenyan Beef Stew Recipe

INGREDIENTS  

  • ▢1 lbs beef (approx. 500g )
  • ▢½ can tomato puree (approx. 5.4 oz or 153 grams)
  • ▢1 tomato medium-sized
  • ▢1½ onions medium-sized
  • ▢2 red bell peppers
  • ▢3 cloves garlic
  • ▢0.5 ” ginger (slightly more than 1 cm in length)
  • ▢3 tablespoon olive oil
  • ▢1½ teaspoon salt
  • ▢1 teaspoon curry powder
  • ▢½ teaspoon black pepper
  • ▢1 teaspoon smoked paprika
  • ▢½ teaspoon turmeric
  • ▢⅓ cup chopped cilantro (coriander) optional

INSTRUCTIONS 

  • Use your chopping board to cut your beef into stewing chunks. Season it with a teaspoon of salt, curry powder, turmeric, smoked paprika and black pepper and allow it to marinate for at least 30 minutes or overnight for best results.
  • Using your blender, process onion, the remaining salt, tomato, red bell pepper and tomato puree.
  • Use a pestle and mortar to grind the garlic and ginger. (Alternatively, process the garlic and ginger with the tomatoes in the blender if you prefer).
  • Under high heat, heat a medium-sized pot or pan then add the oil. Add the beef chunks and allow them to brown (about 2-3 minutes) on each side. Turn and allow the other side to brown for about 2 minutes, then stir in the garlic and ginger. Fry for a further 2 minutes until fragrant then add the blended tomato mixture and stir.
  • If making this on the stovetop, simmer for 40-45 minutes, stirring from time to time. You can add more water if you prefer more sauce.Instant Pot Instructions: Close the lid, making sure it is set to SEAL then set the Instant Pot to pressure cook for 25 minutes. Once the cooking time is over, allow the Kenyan Beef stew to naturally pressure release for at least 10 minutes before using the manual pressure release function.
  • Garnish with some coriander or parsley. Serve while hot and enjoy with your favourite side dish.

NOTES

  • You can also stir in other vegetables such as carrots, peas, potatoes or green bell peppers into the stew.
  • Add more water if you prefer your stew to have more sauce.

NUTRITION

Calories: 440kcal

Carbohydrates: 13g

Protein: 21gFat: 34g

Saturated Fat: 10g

Cholesterol: 81mg

Sodium: 961mg

Potassium: 690mg

Fiber: 3gSugar: 7g

Vitamin A: 2474IU

Vitamin C: 87mg

Calcium: 44mg

Iron: 3mg

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