Pork, beef & lamb· DF

Beef & Root Veg Stew

Name: Beef & Root Veg Stew
Prep time: 20 min
Cook time: 2 h 25 min
Total time: 2 h 45 min
Cuisine: British
Ingredients: 650g lean beef braising steak, fat trimmed; 300g carrot, diced; 250g parsnip, diced; 250g swede, diced; 1 tin (240g drained) green lentils, rinsed; 100g leek, sliced; 50g porridge oats; 20g cornflour; 15ml rapeseed oil; 2 cloves garlic, crushed; 8g yeast extract; 15ml soy sauce; 3g dried thyme, 2 bay leaves; 2 cubes stock cube; 600ml water

Lean braising steak slow-cooked with carrot, parsnip and swede into a thick, savoury gravy. No ale.

makes 28 blocks, about 38p each

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BatchJoy

batchjoy.com/recipes/beef-and-root-veg-stew/

Illustration of a bowl of Beef & Root Veg Stew

Time: 2 hr 45 min20 min prep · 2 hr 25 min cook
Makes: 28 blocks
Cost per blockPer block: 38p
Calories per blockCalories: 74 kcal
Fibre per blockFibre: 1.9g

You’ll need

Batch size

blocks

650glean beef braising steak, fat trimmed
300gcarrot, diced
250gparsnip, diced
250gswede, diced
1 tin (240g drained)green lentils, rinsed
100gleek, sliced
50gporridge oats
20gcornflour
15mlrapeseed oil
2 clovesgarlic, crushed
8gyeast extract
15mlsoy sauce
3gdried thyme, 2 bay leaves
2 cubesstock cube
600mlwater

Allergens: Gluten, Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Mash with green beans · A pie filling under a pastry lid · Over a jacket potato

Method

Step 1: Cut the beef into 3cm pieces, toss in the cornflour and brown in the oil in two batches. Lift out.
Step 2: Cook the leek, carrot, parsnip and swede in the pan for 10 minutes, scraping up the bits, adding the garlic for the last minute.
Step 3: Return the beef with the stock, yeast extract, soy, thyme and bay. Cover and braise at 150°C fan for 2 hours.
Step 4: Shred the beef, stir in the lentils and oats and simmer uncovered for 15 minutes, mashing some veg into the gravy.
Step 5: Remove the bay, cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	74	6.7g	7.5g	2g	1.9g	0.47g
Per 3 blocks	222	20.1g	22.5g	6g	5.7g	1.41g

Cook’s notes

Trim every bit of visible fat; a lean stew is easier on reflux.
No alcohol: the yeast extract and soy give the malty depth instead.
Slow cooker: 7 hours on Low, then reduce uncovered.

Serve it

Mash with green beans · A pie filling under a pastry lid · Over a jacket potato.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 222 kcal and 20.1g protein before rice, bread or potatoes.

Beef & Root Veg Stew questions

Can I cook it on the hob instead of in the oven?

Keep the lid on and use the lowest heat, stirring now and then and adding a splash of water if it starts to catch. It takes about the same time.

Why are there oats in a stew?

The oats soak up the gravy and thicken it in the last 15 minutes, then disappear into the sauce, so you don't need extra flour.

Can I change the root vegetables?

Carrot, parsnip and swede are interchangeable by weight, so use more of one if you can't find another. Celeriac works too, but it adds celery to the allergens.