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Malian Beef and White Bean Stew
Fasolia
A hearty and comforting stew featuring tender beef and creamy white beans simmered in a rich tomato-based sauce with aromatic spices. This dish is a staple in many West African households, perfect for a satisfying meal.
🧂 食材
- 500 g Beef stew meat(cut into 1-inch cubes)
- 250 g Great Northern beans or Cannellini beans(dried, soaked overnight and cooked, or 2 cans (15 oz each) drained and rinsed)
- 2 large Onions(chopped)
- 4 cloves Garlic(minced)
- 3 tablespoons Tomato paste
- 1 can (14.5 oz) Diced tomatoes(undrained)
- 4 cups Beef broth
- 1 tablespoon Cumin powder
- 1 teaspoon Coriander powder
- 1 teaspoon Paprika
- 0.25 teaspoon Cayenne pepper(or to taste)
- 1 teaspoon Salt(or to taste)
- 0.5 teaspoon Black pepper(or to taste)
- 2 tablespoons Vegetable oil
👨🍳 步驟
- 1
Heat vegetable oil in a large pot or Dutch oven over medium-high heat. Add beef cubes and brown on all sides. Remove beef and set aside.
⏱️ 8-10 minutes - 2
Add chopped onions to the pot and sauté until softened, about 5-7 minutes.
⏱️ 7 minutes - 3
Add minced garlic and cook for another minute until fragrant.
⏱️ 1 minute - 4
Stir in the tomato paste, diced tomatoes, cumin, coriander, paprika, cayenne pepper, salt, and black pepper. Cook for 2 minutes, stirring constantly.
⏱️ 2 minutes - 5
Return the browned beef to the pot. Add the beef broth and bring to a boil. Reduce heat to low, cover, and simmer for 1 hour, or until beef is tender.
⏱️ 1 hour - 6
Add the cooked white beans to the stew. Stir well and simmer for another 20-30 minutes, or until the stew has thickened and flavors have melded.
⏱️ 30 minutes💡 專業提示: If using canned beans, add them in the last 15 minutes of cooking. - 7
Adjust seasoning with salt and pepper to taste. Serve hot with rice or couscous.
💡 專業提示
- ✓For a richer flavor, you can add a cinnamon stick or a bay leaf during the simmering process.
- ✓If the stew is too thin, you can mash some of the beans against the side of the pot to thicken it.
- ✓This stew tastes even better the next day.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Add other vegetables like carrots, potatoes, or bell peppers along with the beef.
- For a vegetarian version, omit the beef and use vegetable broth.