Carb-Wise: Ground Beef & Black Bean Stew
with Zucchini & Roasted Pepper
Cooking time
20 minutes
Servings
2/4
Calories
620 /serving
It’s chill out time. Warm helpings of hearty stew will ease you into the evening with barely a care in the world. Supper is as simple as browning ground beef with garlic and sun-kissed Mexican spices, along with nubs of tender zucchini. It gets even heartier with black beans and even tastier with tomato sauce and roasted pepper. Fold in spiced sour cream as you spoon it up, for a velvety, full-bodied finish.
We will send you:
- 250g Ground beef
- 2 Garlic cloves
- 2 Green zucchini
- 540ml Black beans (canned)
- 1 Roasted pepper
- 100ml Tomato sauce
- 12g Beef demi-glace
- 43ml Sour cream
- 11g Mexican Moments spices (salt, chili powder, garlic, sugar, paprika, coriander seeds, black pepper, cumin, onion, oregano, lime oil)
Contains: Milk, Sulphites
You will need:
Strainer
Grater
Medium pot
Oil
Salt & pepper (S&P)
Total Fat
27 g
Saturated Fat
10 g
Sodium
1700 mg
Total Carb
60 g
Sugars
8 g
Protein
46 g
Fibre
23 g
Preparation
Mise en place
Grate the garlic. Thinly slice the roasted pepper lengthwise. Quarter the zucchini lengthwise; cut crosswise into 1-inch pieces. Drain and rinse the black beans.
Start the stew
In a medium pot, heat a drizzle of oil on medium. Add the garlic and sauté, 30 sec. to 1 min., until fragrant. Add the beef and zucchini; season with ⅔ of the spices and S&P. Cook, breaking up the meat, 6 to 8 min., until the beef* is cooked through and the zucchini are beginning to soften.
Finish the stew
To the pot of beef and zucchini, add the tomato sauce, demi-glace and ½ cup water (double for 4 portions); bring to a boil. Reduce the heat to simmer and add the roasted pepper and black beans. Cook, stirring occasionally, 3 to 5 min., until warmed through and combined; season with S&P.
Make the spiced sour cream
In a small bowl, combine the sour cream, 1 tbsp water (double for 4 portions), the remaining spices and a pinch of salt.
Plate your dish
Divide the stew between your bowls. Drizzle with the spiced sour cream. Bon appétit!
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*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
