Caribbean Beef Stew

A Bowl of Caribbean Beef Stew

When I think of Caribbean Food, I think beans, rice, peppers, sweet potato & tomatoes to name a few. This dish is a mix of all my favourites and I was using up leftovers too. I hope you enjoy. This dish would be lovely with Lamb too.

Serves 2

300g Scottish Beef Mince

150g Diced Butternut squash (or sweet potatoes)

1 onion, chopped

1 Red Pepper, chopped

1 garlic clove, finely chopped

1 cm fresh ginger, finely chopped

1 tbsp sweet hot paprika

120ml Beef Stock

200g chopped tin tomatoes

200g Black Eyed beans

Handful of peas

Salt & Pepper to taste

  1. Heat some oil in a large pan and brown the mince.
  2. Add in the butternut squash, onion, red pepper, garlic, ginger, paprika and mix through, cook for 1 minute then add in the stock, tomatoes, peas and beans, bring to the boil then simmer covered for about 30 minutes. Season.
  3. If using Lamb I would slow cook this so the Lamb in tender.
  4. Serve on its own or with some rice.
Bowl of Stew


Tuna & Bean Salad with Lemon Balm.

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This Monday I went to my local Food Assembly to pick up all of my lovely fresh meat, vegetables and eggs, I decided to try some of the Lemon Balm from Rhone Cottage, https://www.facebook.com/Rhone-Cottage-1532484203665299/ . Looking at what I could use it with I decided a lovely healthy tuna bean salad and the lemon balm leaves just added that lovely flavour of lemon, it was very fragrant and gave that extra zing.

 

Serves 2  Approx 350 calories per serving.

1 tin tuna

1 tin of black eyed beans

1/2 red onion – chopped finely

3 spring onions – chopped

1 yellow pepper – sliced and diced

Handful of fresh sweetcorn

Handful of fresh garden peas

1 tbsp red chilli pepper flakes (optional)

1 tbsp Olive oil

1 tbsp balsamic vinegar

1 tbsp mayonnaise

small handful of lemon balm – chopped finely

 

  1. Heat through the black eyed beans, approx 4-5 mins on medium heat, remove and allow to cool.
  2. Meanwhile, mix everything else in a large mixing bowl making sure everything is coated. 20160426_140651
  3. Add the black eyed beans, mix through and then serve with a sprinkle of the lemon balm on top. Yummy!

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Roasted Sweet Potato with Turkey and Black Eyed Beans

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A very tasty mix up for dinner tonight, and somehow it just went together! This was me using leftovers again, very tasteful.

Serves 1

1/2 Sweet potato

2 small Beetroot’s

1/2 cup sweetcorn

1/2 tin of Black Eyed Peas

1 Turkey Breast – cut into chunks

2 tbsp olive oil

1/2 tsp garlic

1/2 tsp Chilli Powder

Zest and Juice from 1/2 lime

Handful of coriander

 

  1. Roast in a tin the sweet potato and beetroot at 220 deg for 30-35 mins.
  2. Meanwhile, mix 1 tbsp of olive oil, garlic, chilli powder and lime juice/zest together, this will be your drizzle.
  3. Season the turkey with salt & pepper and fry gently until browned all over. Remove from heat.
  4. Place the black eyed beans and sweetcorn on hob and gently heat through (4 mins)
  5. Once roasted veg is ready, mix everything together with the oil mixture and serve with coriander on top.

Tuck into this beautiful mix which is also healthy and very filling too!

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