Ingredients:
- 1 tsp yeast extract ( i use vegemite) or 1 tsp vegetable stock cube (vegemite is not gluten-free, if this is important , substitute it)
- salt (optional)
Directions:
- Dice meat into 1 inch cubes, trimming off any excess fat.
- In a heavy saucepan (I use a cast-iron pan), heat olive oil and fry half the onion until soft and starting to colour, 3-4 minutes.
- Add beef and seal on all sides, until no red is visible.
- Add the rest of the onion and the carrot, and continue frying for another 5 mins, until all the onion has softened.
- Add the boiling water - there should be enough to cover the meat to a depth of 1-2 cm.
- Add potato, celery, tomato paste, Vegemite or stock cube, bay leaf and pepper (don't add salt until the end, as the sauce reduces).
- Bring to the boil, then reduce heat and simmer, covered, on very low heat for 1.5 - 2 hours (alternatively, use a crockpot).
- Add mushrooms, and simmer for another 30-45 minutes.
- If the sauce is not quite thick enough for your taste, break up some of the potato pieces with a fork, and continue to simmer uncovered, until the sauce has reduced to the desired consistency (10-15 mins is usually plenty).
- Check for seasoning, and garnish with fresh chopped parsley, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 182.65 Kcal (765 kJ) | ||
| Calories from fat | 62.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.96g | 11% | |
|---|---|---|---|
| Cholesterol | 43.31mg | 14% | |
| Sodium | 125.86mg | 5% | |
| Potassium | 642.44mg | 14% | |
| Total Carbs | 13.77g | 5% | |
| Sugars | 4.87g | 19% | |
| Dietary Fiber | 3.04g | 12% | |
| Protein | 17.41g | 35% | |
| Vitamin C | 6.3mg | 11% | |
| Vitamin A | 0.4mg | 14% | |
| Iron | 2.1mg | 12% | |
| Calcium | 50.6mg | 5% | |
| Amount Per 100 g | |||
| Calories | 70.73 Kcal (296 kJ) | ||
| Calories from fat | 24.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.69g | 11% | |
|---|---|---|---|
| Cholesterol | 16.77mg | 14% | |
| Sodium | 48.74mg | 5% | |
| Potassium | 248.78mg | 14% | |
| Total Carbs | 5.33g | 5% | |
| Sugars | 1.88g | 19% | |
| Dietary Fiber | 1.18g | 12% | |
| Protein | 6.74g | 35% | |
| Vitamin C | 2.4mg | 11% | |
| Vitamin A | 0.2mg | 14% | |
| Iron | 0.8mg | 12% | |
| Calcium | 19.6mg | 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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