Lentil & Beef Maafe (African Stew)
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Lentils.org

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Lentil & Beef Maafe (African Stew)

Prep Time: 15 Minutes

Total Time: 55 Minutes

Servings: 10

A hearty beef stew with onion, garlic, fresh herbs, nut butter, potatoes, tomatoes, and lentils (serve over rice or on its own)

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

  • ¼ cup (60 mL) canola oil
  • 2 lb (1 kg) beef, top round, medium dice
  • 1 cup (250 mL) yellow onion, small dice
  • ½ cup (125 mL) garlic, minced
  • ½ cup (125 mL) parsley, roughly chopped
  • ¾ cup (175 mL) cashew butter
  • ¾ lb (350 g) carrots, small diced
  • ½ lb (250 g) potatoes, peeled, diced medium
  • 2 cups (500 mL) tomato, medium diced
  • 2 ½ quarts (2.4 L) beef stock
  • 1 Tbsp (15 mL) paprika
  • 1 lb (500 g) whole red lentils
  • 5 cups (1.25 L) brown rice, cooked

Directions

  1. In a heavy bottomed pot or a Dutch oven with a lid, add canola oil over medium to high heat.
  2. Brown beef on all sides, set aside.
  3. In the same pot add onion, garlic, parsley, butter, carrots, and potatoes and sauté for 10 minutes. Add tomatoes, 3 cups (750 mL) of stock, and paprika.
  4. Add lentils and return beef to the pot. Add more stock to cover and reduce to a simmer.
  5. Cook stew for 30 minutes and serve over rice.

Nutritional Information

  • Serving Size: 2 1/4 cups (560 mL)
  • Per serving:
  • Calories 650
  • Total Fat 21 g
  • Saturated Fat 4 g
  • Cholesterol 45 mg
  • Carbohydrates 70 g
  • Dietary Fibre 17 g
  • Sugar 5 g
  • Protein 40 g
  • Sodium 750 mg
  • Potassium 1148 mg
  • Folate 37 mcg

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