Name: West African Beef, Plantain, and Okra Stew
Total time: 1 h 25 min
Yield: Serves 8 (serving size: 1 1/2 cups)
Ingredients: 2 tablespoons olive oil, divided; 1 ½ pounds beef stew meat, cut into 1 1/2-inch cubes; 1 ½ teaspoons kosher salt, divided; ¾ teaspoon freshly ground black pepper; 1 ½ cups chopped onion; 8 garlic cloves, sliced; 1 tablespoon mustard seeds, divided; 1 ½ teaspoons coriander seeds; 1 ½ teaspoons ground cumin; 4 cups (1-inch) cubed peeled sweet potato (about 1 1/4 pounds); 4 cups unsalted beef stock; 1 (28-ounce) can plum tomatoes, drained; 3 cups (1/2-inch-thick) slices okra (about 10 ounces); 1 large green plantain, peeled and cubed; ¼ cup chopped fresh cilantro

Directions

Step 1
Heat a large Dutch oven over high heat. Add 1 tablespoon oil; swirl to coat. Sprinkle beef with 1/2 teaspoon salt and pepper. Add half of beef to pan; cook 4 minutes, browning on all sides. Remove from pan. Repeat procedure with remaining 1 tablespoon oil and beef.

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Step 2
Reduce heat to medium. Add onion and garlic; cook 3 minutes or until soft, scraping pan to loosen browned bits. Add 2 teaspoons mustard seeds, coriander, and cumin; cook 1 minute. Stir in remaining 1 teaspoon salt, beef, sweet potato, stock, and tomatoes; stir to break up tomatoes. Cover; bring to a boil. Reduce heat to medium-low; simmer 25 minutes. Stir in okra and plantain; simmer an additional 25 minutes. Stir in remaining 1 teaspoon mustard seeds and fresh cilantro.

Nutrition Facts

Per Serving:

287 calories; fat 7.6g; saturated fat 1.9g; mono fat 4g; poly fat 0.6g; protein 23g; carbohydrates 31g; fiber 5g; cholesterol 55mg; iron 3mg; sodium 628mg; calcium 88mg.

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Ingredients

Directions

Nutrition Facts