Protein Swap | Beef & White Bean Stew
with Wilted Greens & Carrots
Cooking time
15 minutes
Servings
2/4
Calories
600 /serving
Holiday cheer minus the holiday prep. This one-pot meal sets easy intentions for the year to come. You’ll simply toss in tons of veggies, while doubling down on heartiness with morsels of ground beef and white beans. Fresh parsley adds a little extra finesse.
We will send you:
- 250g Canadian-raised lean ground beef
- 15ml Minced garlic
- 2 Celery stalks
- 50g Diced onions
- 14g Parsley
- 200g Diced carrots
- 540ml White kidney beans (canned)
- 60ml Vegetable demi-glace
- 30ml Tomato paste
- 7.5g Bell Pepper & Olive spices (garlic, red bell pepper, dried black olives, basil, oregano, salt, parsley, lemon, sunflower oil, black pepper)
You will need:
Medium pot
Oil
Strainer
Total Fat
24 g
Saturated Fat
8 g
Sodium
1440 mg
Total Carb
60 g
Sugars
12 g
Protein
41 g
Fibre
24 g
Preparation
Mise en place
- Small-dice the celery.
- Roughly chop the parsley leaves and stems.
- Drain and rinse the kidneybeans; mash ½.
Start the stew
- In a medium pot, heat a drizzle of oil on medium-high.
- Add the sausage meat, carrots, celery, onions and garlic; season with the spices.
- Cook, breaking up the meat, 4 to 6 min., until the sausage meat* is cooked through and the vegetables are beginning to soften.
Finish the stew
- To the pot, add the tomato paste and cook, stirring often, 1 to 2 min., until dark red.
- Add the kidney beans, demi-glace and 1 ¼ cups water (double for 4 portions); bring to a boil.
- Reduce to a simmer and cook, stirring occasionally, 4 to 6 min., until the vegetables are tender and the sauce has thickened.
Plate your dish
- Divide the stew between your bowls.
- Garnish with the parsley. Bon appétit!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
