Slow Cooker Beef and Veggie Casserole

This super easy, nutrition packed recipe is less than $3 a serve and can be adapted so you can use whatever you have at hand right now.


Makes 8 servings


Ingredients:

  • 2 onions, roughly chopped
  • 4 carrots, sliced
  • 1 large kumara, chopped into cubes
  • 1 can of chickpeas, rinsed and drained
  • 2 cans of tomatoes
  • 1 can of coconut milk
  • 4 tbsp curry paste or powder
  • 500g of rump steak
  • 4 tbsp cornflour or normal flour
  • 2 tbsp oil
  • 2 cups frozen peas or any veg you have
  • 1 cup of water or stock

Plus, anything else you like – maybe you have some long forgotten frozen green beans at the bottom of your freezer for example!


How to make:

  1. Cut beef into 2-3cm cubes and coat with the cornflour/flour

  2. Heat oil in a large non-stick pan and fry until the meat is all sealed (you can’t see any raw bits on the outside of each piece)

  3. Add all the ingredients into the slow cooker, cook on high for 4-5 hours or until cooked to your liking

Serve on its own or with couscous, mashed potato/cauliflower, rice or a toasted pita bread


Adapt it:

Swap the kumara for pumpkin, potato, parsnips or any other veg you like

Add more pulses if you want – the more the better!

Don’t like curry or or dont have it in your cupboard? Use any spice mix you have – Mexican will work well!

Swap the beef for lamb, mince or any meat you like, if you are vegetarian, add more pulses

You can also cook this on the stove like a normal casserole, will take approx 1-2 hours on a low heat

Date

03.04.2020

Published By

Claire Turnbull

Category

Recipes

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