Slow Cooked Beef Curry

Ingredients

Serves 1

• 130g lean diced beef
• 2 tsp plain flour
• Pinch salt
• 2 tsp coconut oil
• 1 small red onion, peeled and finely chopped
• 1 clove garlic, peeled and crushed
• ½ aubergine, diced
• 20g ginger, peeled and grated
• ½ tsp chilli powder
• ½ tsp ground cumin
• ½ tsp garam masala
• ½ tsp turmeric
• 300g tinned chopped tomatoes
• 300ml beef stock or water
• 80g cooked brown rice
• Small bunch coriander, chopped

Method

Put the beef into a plastic freezer bag with the flour and a pinch of salt, seal the bag then give it a good shake to coat the beef. Heat the oil in a deep saucepan over a medium heat then fry the beef in batches until golden brown, transferring to a plate as you go.

Add the onion, garlic and aubergine, fry for a few minutes until softened then add the ginger and spices. Fry for a minute then pour in the tomatoes and stock. Return the beef to the pan, bring to a simmer then turn the heat down low and cover with a lid.

Cook for 50-60 minutes until the beef is tender, topping up with a splash of water if the sauce starts to look a little dry. Remove from the heat, season to taste then serve with the rice and chopped coriander.

• Longer recipe
• Good for batch cooking

Tips

• This recipe uses pre-cooked rice for ease and speed. If you prefer to cook the rice from scratch, you can use one-third the amount of cooked rice. Boil it according to the packet instructions.
• The best way to freeze this dish (without the rice) is to leave it to cool completely then spoon portions into individual freezer bags. Lay on a tray and freeze flat. By freezing it in a flat sheet rather than a solid block (in a deep plastic container) it’ll defrost far more quickly and also take up less freezer space.

A banging recipe from The Body Coach app!