Spiced Beef with Spinach and Potatoes

Spiced Beef with Spinach and Potatoes

This crowd-pleasing curry recipe is simply spiced right. Beef, spinach, cumin, coriander, garlic, and ginger are simmered together to create this flavourful dish. For a plant-based version, simply substitute chickpeas and vegetable broth. This recipe has been reviewed by Heart and Stroke Foundation Registered Dietitians. Recipe courtesy of Professional Home Economist and Cookbook Author, Emily Richards.

Servings
4-6 people
  • Ingredients

    1 lb stewing beef (cut into about 1 inch/2.5 cm cubes) (454 g) or 2 cans  of no-salt added chickpeas, drained, and rinsed (19 oz/540 mL)

    1/4 tsp pepper (1 mL)

    1 Tbsp canola oil (15 mL)

    1 onion, finely chopped (1)

    4 cloves garlic, minced (4)

    1 Tbsp minced fresh ginger (15 mL)

    1 small jalapeño pepper, seeded and minced (1)

    2 tsp ground cumin (10 mL)

    1 tsp ground coriander (5 mL)

    2 Tbsp  lemon juice (30 mL)

    1 bag spinach, washed (8 oz/227 g)

    1 1/2 cups sodium reduced beef broth (375 mL) or 2 cups of sodium reduced vegetable broth (500mL)

    1 lb  potatoes (about 4 small), peeled and cubed (454 g)

  • Directions
    1. Sprinkle beef with pepper.
    2. In a large saucepan, heat oil over medium high heat; brown beef, if using, in batches. Transfer to plate and set aside.  Reduce heat to medium low; add onion, garlic, ginger, and jalapeño and cook, stirring for 5 minutes or until softened. Return beef and any juices to saucepan or add chickpeas; add cumin, coriander, and lemon juice.  Add spinach, stir to coat well.  Add broth; bring to a simmer. Cover and cook for about 1 hour and 15 minutes or until beef or chickpeas are tender, stirring often.
    3. In a pot of boiling water, cook potatoes for about 10 minutes, or until tender; drain well.  Add to cooked beef or chickpea mixture; cover and cook, stirring twice for about 15 minutes for flavours to absorb.

    Tip: Spinach is an excellent source of many vitamins and minerals, especially iron.

Nutritional Analysis

Serving Size
1/4 of recipe
Servings
4-6
Calories
380
Total Fat
12 g
Saturated Fat
3.5 g
Cholesterol
80
Sodium
230 mg
Carbohydrates
28 g
Fiber
4 g
Sugars
3 g
Protein
37 g
Potassium
950 mg

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