Healthy Made Tasty. A Cancer Council website
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Beef and bean stew

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Beef stew with rice in bowl
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Preparation time: 15 minutes
Cooking time: 120 minutes
Serves: 6
Beef stew with rice in bowl
  • 2 serves of vegetables per 
  • serving
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Ingredients

2 tbsp olive oil
500g chuck steak, cut into 2-3cm chunks
1 onion, chopped
2 celery stalks, chopped
2 garlic cloves, minced
1 large carrot, chopped
1 tbsp plain flour*
1 tbsp tomato paste
2 tsp salt-reduced beef stock powder*
2 cups water
400g can crushed tomatoes
400g can white beans, rinsed and drained

* Gluten free if using gluten-free flour and stock

Savvy swaps

You can swap:

Chuck steak
Gravy beef
White beans
Kidney beans or chickpeas
Canned tomatoes
Tomato passata

Tips

  • Beans are a source of plant-based proteins and fibre. It is best to choose no-added-salt varieties as they contain less sodium. 
  • Using reduced-salt products can help lower your sodium intake. 
  • This dish is a good source of protein.  

  • Store leftovers in an airtight container in the fridge for up to 3 days. 
  • Freeze leftovers in an airtight container. Thaw in the fridge overnight or in the microwave and reheat in the microwave or on the stove until steaming hot. 
  • Use leftover celery in our chicken and vegetable casserole (link) or veggie-packed smoothie (link).

  • Cheaper cuts of meat such as chuck steak or gravy beef are perfect for slow-cooked dishes such as this stew. 
  • Add another can of beans to make this recipe go further. 
  • Making stock using boiling water and stock powder or cubes is cheaper than using pre-made liquid stock. 

Method

Step 1  
Heat half the oil in a large saucepan or casserole dish over medium-high heat. Cook the beef for 2-3 minutes, turning occasionally, until browned all over. Transfer to a bowl.

Step 2
Add the remaining oil to the pan and heat over medium heat. Add the onion and cook for 2 minutes, stirring occasionally.

Step 3 
Add the celery, garlic and carrot and cook for 3-5 minutes or until vegetables are soft.

Step 4 

Return the beef and juices to the pan along with the flour and tomato paste and mix well to combine.

Step 5 
Reduce heat, add stock powder, water and tomatoes and simmer, covered, for around 2 hours, stirring occasionally, until the beef is tender.

Step 6
Stir through the beans and oregano and cook for a further 2 minutes or until heated through.


Serving suggestion: serve with brown rice or mashed potato.

Tips

  • Beans are a source of plant-based proteins and fibre. It is best to choose no-added-salt varieties as they contain less sodium. 
  • Using reduced-salt products can help lower your sodium intake. 
  • This dish is a good source of protein.  

  • Store leftovers in an airtight container in the fridge for up to 3 days. 
  • Freeze leftovers in an airtight container. Thaw in the fridge overnight or in the microwave and reheat in the microwave or on the stove until steaming hot. 
  • Use leftover celery in our chicken and vegetable casserole (link) or veggie-packed smoothie (link).

  • Cheaper cuts of meat such as chuck steak or gravy beef are perfect for slow-cooked dishes such as this stew. 
  • Add another can of beans to make this recipe go further. 
  • Making stock using boiling water and stock powder or cubes is cheaper than using pre-made liquid stock. 

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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

Cancer Council NSW

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