Ingredients:
- salt and black pepper
- 9 ribs celery
- 3 1/2 tbsp veloutine (an instant thickener by knorr)
Directions:
- Cube the steak and season well with salt and pepper.
- Heat 1 tbsp of oil in a large, heavy pot (I used enameled cast iron).
- Add the steak and brown on all sides. Remove to a plate.
- Add the remaining olive oil and bring back to temperature, then add the onion, carrots, celery, mushrooms and peppers.
- Cook, stirring, for about 15 minutes, until they begin to soften.
- Add the cauliflower, beans, garlic, fresh tomatoes, corn and potatoes and stir in.
- Pour in the diced tomatoes and broth and stir in the salt, cocoa, allspice, cumin, thyme, paprika, Worcestershire, soy sauce, ketchup and tomato paste.
- Bring to a boil, then reduce heat to a simmer and add back the beef.
- Partially cover and cook, stirring every hour or so, for 3 hours.
- Cover the pot completely and cook, stirring every hour or so, for 3 hours.
- Stir in the peas and Veloutine, bring back to a boil and cook until thickened.
- Taste and add salt and pepper as needed.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 228.56 Kcal (957 kJ) | ||
| Calories from fat | 50.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.62g | 9% | |
|---|---|---|---|
| Cholesterol | 23.39mg | 8% | |
| Sodium | 488.79mg | 20% | |
| Potassium | 1027.65mg | 22% | |
| Total Carbs | 30.88g | 10% | |
| Sugars | 6.8g | 27% | |
| Dietary Fiber | 5.19g | 21% | |
| Protein | 15.13g | 30% | |
| Vitamin C | 60.6mg | 101% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 2.6mg | 14% | |
| Calcium | 50.5mg | 5% | |
| Amount Per 100 g | |||
| Calories | 67.23 Kcal (281 kJ) | ||
| Calories from fat | 14.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.65g | 9% | |
|---|---|---|---|
| Cholesterol | 6.88mg | 8% | |
| Sodium | 143.78mg | 20% | |
| Potassium | 302.29mg | 22% | |
| Total Carbs | 9.08g | 10% | |
| Sugars | 2g | 27% | |
| Dietary Fiber | 1.53g | 21% | |
| Protein | 4.45g | 30% | |
| Vitamin C | 17.8mg | 101% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 0.8mg | 14% | |
| Calcium | 14.9mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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