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Botswana Beef and Bean Stew
A hearty and flavorful stew combining tender beef, protein-rich beans, and aromatic vegetables, simmered in a savory broth. This dish is a staple during family gatherings and colder weather.
🧂 食材
- 1 lb Beef stew meat(cut into bite-sized pieces)
- 1 tablespoon Vegetable oil
- 1 medium Onion(diced)
- 1 medium Green bell pepper(diced)
- 2 cloves Garlic(minced)
- 2 medium Tomatoes(diced)
- 2 tablespoons Tomato paste
- 2 cups Water
- 1 15-ounce can Kidney beans(drained and rinsed)
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 1 teaspoon Paprika
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
👨🍳 步驟
- 1
Heat vegetable oil in a large pot or Dutch oven over medium heat. Add the diced beef and cook until browned on all sides.
- 2
Add the diced onion, green bell pepper, and minced garlic to the pot. Cook until the onion is translucent and the garlic is fragrant, about 5-7 minutes.
- 3
Stir in the diced tomatoes and tomato paste. Cook for 2-3 minutes, stirring constantly.
- 4
Add the water, salt, black pepper, paprika, cumin, and coriander. Stir to combine and bring the mixture to a boil.
💡 專業提示: Ensure all spices are well distributed. - 5
Reduce the heat to low, cover the pot, and simmer for 1 hour, or until the beef is tender.
- 6
Add the drained and rinsed kidney beans to the stew. Stir well and simmer for another 15-20 minutes, or until the beans are heated through and the stew has thickened.
- 7
Taste and adjust seasoning as needed. Serve hot, traditionally with pap (cornmeal porridge).
💡 專業提示: This stew is also delicious served with rice.
💡 專業提示
- ✓For a richer flavor, you can use beef broth instead of water.
- ✓If using dried beans, soak them overnight and cook them until tender before adding them to the stew.
- ✓Add other vegetables like diced carrots or potatoes for extra nutrition and flavor.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Substitute lamb for beef.
- Add a pinch of cayenne pepper for a bit of heat.