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Beef Stew with Dumplings
Beef Stew with Dumplings
Method
  • Heat a wide ovenproof pot over high heat, until it starts to smoke.
  • Dry off the meat with paper towels. Cut into 4 cm pieces. Drizzle with olive oil and season with salt and pepper.
  • Brown the meat in the pot in batches. Do not crowd the pot. Cook for 2-5 minutes until brown on all sides. When ready transfer to a bowl.
  • Finely chop the onions. Heat 2 tablespoons of olive oil in the pot over medium heat. Add the onions and sauté for about 5-7 minutes, until they soften and turn golden.
  • Add the garlic and thyme. Cook for about 30 seconds, until they start to release a nice aroma.
  • Add the flour and cook for 1 minute while stirring. If the mixture seems dry, add 1-2 tablespoons of olive oil, so it can become like a paste.
  • Add the water, bouillon cube, bay leaves and meat. Scrape the bottom of the pot with a spatula to dislodge any pieces stuck to it and simmer until the mixture thickens slightly.
  • Position the oven rack to the middle to low level. Preheat oven to 150* C (300* F) Fan.
  • As soon as the mixture comes to a boil, cover and transfer pot to oven. Bake for 2 hours and 30 minutes, until the meat is tender.
  • Remove from oven. Remove the bay leaves and discard. Remove the meat with a slotted spoon. Season with salt and pepper.
  • You want the sauce to be thick. If it is thin, place the pot back into the oven without a lid, until it thickens.

For the dumplings:

  • Combine the flour, baking powder and salt in a bowl. Make a small well in the middle and add the butter and milk. Mix with a fork.
  • Remove pot from oven but do not turn oven off. Use 2 spoons to help you pick up spoonfuls of the flour mixture and drop them in the pot. They should be spaced about 2 cm apart.
  • Place the pot back in the oven, uncovered. Cook for about 10 minutes, until the dumplings double in size.
  • Remove from oven and serve.
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Nutritional
Chart

Nutrition information per portion

462
Calories (kcal)
23 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

38.1
Total Fat (g)
54 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.9
Saturated Fat (g)
15 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

21.3
Total Carbs (g)
8 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

19.7
Sugars (g)
22 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

3.4
Protein (g)
7 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

7.8
Fibre (g)
31 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.82
Sodium (g)
14 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.