favourite

Mince, Horopito and Baked Bean Stew

Kiwi favourites in a humble delicious stew

6 - 10

Serves

15 mins

Prep Time

1 hr

Cook Time

Peter Gordon – Recipes from Homeland Community Days

Recipe author

Peter Gordon – Recipes from Homeland Community Days

A true Kiwi dish full of flavour and goodness.

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High Iron

Dairy Free

Ingredients

for the stew

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500g Quality Mark beef mince

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3 Tbsp vegetable oil

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2 onions

peeled and sliced

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8 garlic cloves

peeled and sliced

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1 thumb fresh ginger

sliced

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1-2 tsp chilli flakes

more or less to taste

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1 Tbsp coriander seeds

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2 tsp dried horopito

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2 tsp dried oregano

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250g button mushrooms

sliced

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1-2 carrots

sliced ½ thick

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2 tsp turmeric

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400g can chopped tomatoes

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400ml can coconut milk

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½ cup soy sauce

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400g can baked beans

Method

for the stew

1

In a saucepan over medium high heat fry the onions, garlic, ginger, chilli and coriander seeds in 2 Tablespoons oil till golden, then tip into a bowl

2

Add 1 Tablespoon oil to the saucepan then add the mince and horopito and cook till the meat breaks up and browns

3

Add the dried oregano, mushrooms and carrot

4

Return the onion mixture to the saucepan, stir in the turmeric, then add the tomatoes, coconut milk and soy sauce and enough water to cover the mixture by 2cm then bring to the boil. Reduce heat to gentle boil and cook 30 minutes, stirring several times, making sure liquid is covering the meat at all times

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5

Stir in the baked beans and cook another 15 minutes, then taste for seasoning adding salt or soy

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Nutrition Information per Serving (321g)

This nutrition analysis is based on 8 serves.

Energy

1393kJ (333 kcal)

Protein

20.3g

Total Fat

20.7g

Saturated Fat

10.3g

Carbs

13.1g

Dietary Fibre

6.8g

Sodium

946mg

Iron

3.9mg

Zinc

3.7mg

Vitamin B12

0.5µg