Hearty and filling, yet low in fat, this Moroccan stew is the perfect family meal.
- 3 teaspoons olive oil
- 600g beef chuck steak, trimmed, cut into 3cm pieces
- 1 brown onion, chopped
- 3 carrots, halved lengthways, sliced
- 2 garlic cloves, thinly sliced
- 1 tablespoon Middle Eastern spice blend (harissa)
- 400g can diced tomatoes
- 1/2 cup raisins
- 1/3 cup pearl barley
- Fresh coriander leaves, to serve
- Plain Greek-style yoghurt, optional, to serve
- Steamed rice, (small portion) to serve
- Steamed vegetables to serve
Heat 1 teaspoon oil in a large deep non-stick frying pan over medium-high heat. Season beef with salt and pepper. Add half the beef to the pan. Cook for 3 minutes or until browned all over. Transfer to the bowl of a 5.5 litre slow cooker. Repeat with half the remaining oil and remaining beef.
Reduce heat to medium. Heat remaining oil in pan. Add onion and carrot. Cook, stirring often, for 5 minutes or until softened. Add garlic and spice mixture. Cook, stirring, for 1 minute or until fragrant. Add tomatoes and 11⁄2 cups cold water. Season with salt and pepper. Pour over beef. Cover with lid. Cook on low for 4 hours. Add raisins, barley and 1 cup cold water. Cover. Cook for a further 2 hours or until beef is tender.
Spoon beef over a small portion of rice. Sprinkle with coriander. Serve topped with yoghurt (if desired) and a portion of steamed vegetables.
TIP: For the pressure cooker: Follow steps 1 and 2, transferring to pressure cooker and omitting raisins and barley (if you brown the meat and vegetables in the pressure cooker pot, you will need to increase the oil). Seal cooker. Place over high heat until steam escapes at a constant rate. Reduce heat to low. Cook for 20 minutes. Release steam following manufacturer’s instructions. Add barley and 2 cups cold water. Seal cooker. Place over high heat until steam escapes at a constant rate. Reduce heat to low. Cook for a further for 30 minutes. Release steam following manufacturer’s instructions. Stir in raisins. Continue from step 3.
Recipe by: Author: Gemma Luongo Image credit: Craig Wall Publication: Super Food Ideas and Taste.com.au