Bean Rooibos and Beef Casserole
Soaking the beans overnight takes some planning, but worth the wait for a hearty family meal.
Ingredients
1 cup (250 ml) dried white beans
2 tsp (10 ml) olive or canola oil
750 g stewing beef on the bone, cut into cubes and excess fat removed
2 onions, coarsely chopped
2 celery stalks with the leaves, thickly sliced
4 carrots, peeled and thickly sliced
1 tbsp (15 ml) grated fresh ginger
1 clove of garlic, crushed
4 tsp (20 ml) dried mixed herbs
4 whole cloves
2 bay leaves
1/2 tsp (2,5 ml) salt
4 cups (1 litre) strong Rooibos
3 ripe tomatoes, cubed
300 g cauliflower, cut into florets
2 large spinach leaves, cut into strips
lemon juice and black pepper to taste
3 tbsp (45 ml) chopped fresh parsley
Method
1. Place beans in a large bowl and cover with 3 cups (750 ml) cold water. Soak overnight, drain and rinse.
2. Heat the oil in a large pot and fry meat until brown. Spoon out.
3. Fry onions, celery and carrots in the pot for a few minutes. Add ginger, garlic, dried herbs, cloves and bay leaves and fry for another few minutes.
4. Add the beans, meat, salt and tea and stir through. Simmer with a lid for 1½-2 hours or until the meat and beans are cooked.
5. Stir in the tomatoes, cauliflower and spinach and simmer with a lid for 15-20 minutes or until just cooked. Add more Rooibos, if necessary. Season with lemon juice and pepper and stir in the parsley.
Serve with a green salad or lightly cooked green veggies, if preferred. The beans and veggies provide enough carbs and this casserole does not have to be served on another starch – perfect when you need to manage the carbs in your meals.
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