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Slow Cooked Mediterranean Beef Stew with Sweet Potato Mash

Authors
  • avatar
    Name
    ChefPandas
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🍽️ Recipe Overview

  • Cuisine : Mediterranean
  • Dietary : High-Fiber, High-Protein
  • Calories : 342 per serving
  • Time : Slow
  • Serves : 1
  • Equipment : Slow Cooker
  • Skill Level : Easy

👨‍🍳 Chef's Notes

Slow cooking allows the flavors to meld beautifully, creating a delicious and tender beef stew. The sweet potato mash adds a creamy and slightly sweet contrast to the savory stew, making it a perfect balanced meal.

⭐ Why This Recipe Works

Slow cooking the beef ensures it becomes fork-tender while allowing the spices and vegetables to infuse their flavors. The combination of beef with Mediterranean spices and the sweetness of sweet potatoes creates a harmonious blend of tastes and textures.

🧾 Ingredients

  • 200g beef, cubed (7 oz)
  • 1 medium sweet potato, peeled and cubed
  • 1 cup cauliflower florets
  • 1 bell pepper, diced
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp dried basil
  • Salt and pepper to taste
  • Olive oil
  • 1/2 cup beef broth (120ml)
  • Fresh parsley for garnish

🔪 Preparation

  1. Season the beef cubes with paprika, garlic powder, basil, salt, and pepper.
  2. Peel and cube the sweet potato, dice the bell pepper, and prepare the cauliflower florets.
  3. Chop the fresh parsley for garnish.

🥘 Cooking Instructions

  1. Sear the Beef : In a hot pan with olive oil, sear the seasoned beef cubes until browned on all sides.
    • Sensory Cue: Beef should sizzle when placed in the pan and develop a golden crust.
  2. Slow Cook : Transfer the seared beef to the slow cooker. Add the sweet potatoes, cauliflower, bell pepper, and beef broth. Cook on low for 6-8 hours.
    • Sensory Cue: Aroma of the Mediterranean spices filling the kitchen.
  3. Mash the Sweet Potatoes : Once the stew is cooked, mash the sweet potatoes until smooth.
  4. Serve : Plate the beef stew alongside the sweet potato mash. Garnish with fresh parsley.
    • Sensory Cue: Colorful and aromatic dish with tender beef and creamy sweet potato mash.

⏱️ Timing Breakdown

  • Preparation: 15 minutes
  • Cooking: 6-8 hours (slow cooker)
  • Total: 6 hours 15 minutes - 8 hours 15 minutes

📊 Nutrition Facts

  • Calories: 342
  • Protein: 25g
  • Fat: 11g
  • Carbohydrates: 31g
  • Fiber: 8g

🔄 Variations & Substitutions

  • For a vegetarian option, substitute the beef with extra firm tofu or paneer.
  • Add more vegetables like kale or spinach for extra fiber and nutrients.
  • Customize the spices to your preference by adding cumin, coriander, or smoked paprika.

💡 Pro Tips

  • For a deeper flavor, sear the beef until well caramelized before slow cooking.
  • Adjust the cooking time based on the desired tenderness of the beef.
  • Make extra sweet potato mash and store it separately for quick sides throughout the week.

🌡️ Storage Instructions

  • Store any leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheat gently on the stovetop or in the microwave until warmed through.

Remember to enjoy the comforting and nutritious blend of Mediterranean flavors in this slow-cooked beef stew with sweet potato mash.