Beef Stew with Vegetables (No Potatoes)

1. 1 Stewing beefpack 600 g ≈ $11.36 140 g
2. 2 Broccoli (frozen)pack 400 g ≈ $1.80 100 g
3. 3 Green beans (frozen)pack 400 g ≈ $1.70 100 g
4. 4 Carrots≈ $1.50 per kg 60 g
5. 5 Onions≈ $1.60 per kg 50 g
6. 6 Canned tomatoespack 400 g ≈ $1.30 120 g
7. 7 Garlic≈ $10.00 per kg 3 g
8. 8 Olive oil 6 ml
9. 9 Salt 2 g
10. 10 Ground black pepper to taste

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Preparation: rinse and pat dry the beef and cut into 2 cm cubes; peel the onion⁵ and cut into half rings; peel the carrot⁴ and cut into 1 cm rounds; break broccoli² into florets; rinse the beans; rinse the tomatoes and cut into large cubes; peel and mince the garlic⁷.

2. In a deep pot over medium heat, heat a small amount of water or, if possible, sear the beef until it develops a golden crust on the outside, about 5 minutes.

3. Add the onion⁵ and sauté over medium heat 3–4 minutes, until the onion is soft and translucent.

4. Pour water over the beef so it covers the pieces, bring to a boil, then reduce heat to low and simmer 50 minutes, until the beef is tender (fork-tender).

5. Add the carrot⁴ and tomatoes, simmer over medium heat 15 minutes, until the carrot is tender.

6. Add the broccoli² and beans, simmer another 7 minutes over medium heat, salt and pepper to taste, add garlic⁷ 1 minute before the end.

7. Remove from heat, let it rest 5 minutes, serve hot. It can be served with bread or another side as desired.

In short

• In the planner this dish is cooked for two days: reheat on day two.
• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.