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Beef and Chickpea Casserole

Serves  6
Prep time: 20 minutes
Cooking time: 2 hours

A wonderful winter recipe that uses pulses and plenty of veggies as well as meat for extra goodness. 

Ingredients

Method

  • 500g beef rump
  • 2 tbsp flour
  • 1 tbsp oil
  • 1 large onion, chopped 
  • 1 tbsp dried sage or small handful fresh sage leaves
  • 2 medium carrots, peeled and chopped
  • 1 large or 2 small parsnips, peel and chopped
  • 1/4 large pumpkin, peeled and chopped
  • 2 400g cans of chopped tomatoes 
  • 2 tbsp tomato paste
  • 1 cup reduced-salt beef stock
  • 1 1/2 cups cooked chickpeas (1x 400g can, drained)
  • 1 cup peas (frozen is fine)
  • 2-3 large handfuls spinach
  • Zest of 1 large lemon
View the method
  1. Coat the beef chunks in the flour and put on one side. 
  2. Heat the oil in a large pan and add the onion and sage. Cook over medium heat for 5 minutes or until onion is soft. 
  3. Add the beef to the pan and brown very slightly for a few minutes, then add the carrot, parsnip, pumpkin, canned tomatoes, tomato paste and stock. Bring to the boil, then reduce and simmer.
  4. Cook over a low heat with a lid on for 1 1/2 to 2 hours or until meat is soft and vegetables are well cooked. Check and stir every 20 minutes or so and add an extra splash of water if needed.
  5. Add chickpeas,peas and spinach and cook for another 5-10 minutes. 
  6. Add lemon zest, stir through and serve!

Serve with brown rice, mashed kumara or potato, mashed beans (e.g butter beans) and lots of green veggies. 

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