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Main courses Stew

African Stew

Name: African Stew
Yield: 4
Ingredients: 1 kg Passierte Tomaten; 2 Dosen Geschälte tomate; 500 g Rindfleisch; 4 Zwiebel; 1 Karotte; 1 Chilli; Salz; Pfefferkörner; Currypulver; Garam masala; öl

Seasonality: 9%.

Ingredients for 4 persons: 1 kg Strained tomatoes, 2 cans peeled tomatoes, 500 g Beef, 4 Onions, 1 Carrot, 1 Chili, Salt, Peppercorns, Curry powder, Garam Masala, Oil

Nutrition per serving View details

Carbohydrates: 30 g Protein: 35 g Fat: 5 g Fiber: 3 g

Energy: 302 kcal (1,264 kJ)

Preparation of African Stew

Meat

50 dag Beef
2 Onions
1 Carrot
1 Chili
Water, Salt, Peppercorns, Curry powder, Garam Masala, Oil

Cut 50 dag Beef (goulash meat) into large cubes. Deliver in little cold Water. Roughly chop 2 Onions and 1 Carrot. Finely chop 1 Chili (habanero). Season with Salt, Peppercorns, Curry powder and Garam Masala. Cook the meat until al dente, then remove and drain well. Keep the soup. Fry the meat all over in plenty of hot Oil.

Tomato sauce

1 kg Strained tomatoes
2 cans peeled tomatoes
2 Onions

Boil down 2 cans peeled tomatoes and 1 kg Strained tomatoes while stirring (caution: splashes a lot). Finely chop 2 Onions, sauté in a pan, add the tomato sauce and cook for a further 10 minutes or so. Then add the soup from the meat.

Serve

Serve the meat with the sauce. Goes well with fried plantains, boiled semolina and fried yams.

Created and tested by Martin Schlagnitweit – seasonal cook, web developer and vegetable grower.

Martin Schlagnitweit

Nutrition per serving

Reference amount: 1 serving

Composition

Carbohydrates 42% Protein 49% Fat 6.9% Fiber 4.2%

Carbohydrates: 30 g
Protein: 35 g
Fat: 5 g
Fiber: 3 g

Energy

302 kcal

1,264 kJ

Questions about African Stew

How many kcal does African Stew have?: One serving of African Stew provides 302 kcal.
How many carbs does African Stew contain?: One serving of African Stew contains 30 g of carbs.
How much protein does African Stew contain?: One serving of African Stew contains 35 g of protein.
How much fat does African Stew contain?: One serving of African Stew contains 5 g of fat.
How much fiber does African Stew contain?: One serving of African Stew contains 3 g of fiber.