Prep Time ⇒	15 mins
Cook Time ⇒	4 hrs
Protein ⇒	48.6g
Fat ⇒	27.3g
Carbs ⇒	20g

_{Mexican Beef Stew with Beans}

Warm up your winter with this hearty Mexican beef stew, featuring nutrient-dense grass-fed beef. It’s packed with flavor and perfect for cozy nights.

Ingredients :

• 1 large dried chipotle chili (see notes)
• 1.2kg grass-fed beef chuck steak or gravy beef, trimmed of excess fat, in large pieces
• 60ml (1/4 cup) extra virgin olive oil
• 2 red onions, sliced
• 2 red capsicums, deseeded and chopped
• 2 celery sticks, thinly sliced
• 3 tsp cumin seeds
• 2 tsp coriander seeds
• 2 x 400g cans whole peeled tomatoes
• 400g can black beans or kidney beans, rinsed and drained
• 500ml (2 cups) Massel Beef Style Liquid Stock
• 2 garlic cloves, chopped
• 1 cinnamon stick
• 2 corncobs, chargrilled and sliced
• Natural yogurt, to serve
• Dried chili flakes, to serve (optional)

Allergens! May contain celery, milk, gluten, wheat, and yeast.

Method :

1. Prepare the Chipotle:
Preheat your oven to 140°C (120°C fan-forced). Soak the dried chipotle chili in boiling water for 10 minutes, then drain and chop.

2. Brown the Beef:
Season the beef. In a large flameproof casserole dish, heat half the olive oil over medium-high heat. Cook the beef in batches for about 2 minutes on each side until golden. Transfer to a heatproof bowl.

3. Sauté the Vegetables:
Lower the heat to medium, adding the remaining oil to the dish. Stir in the onions, capsicum, and celery, cooking for 5 minutes until lightly golden.

4. Crush the Spices:
In a mortar and pestle, crush the cumin and coriander seeds until fine.

5. Combine Ingredients:
Add the tomatoes, beans, stock, garlic, cinnamon stick, chopped chipotle, and crushed spices to the dish. Return the beef and any juices. Bring to a boil, then cover and bake for 3.5 hours until thickened and the beef is tender.

6. Finish and Serve:
Shred the beef into large chunks using a fork. Top the stew with sliced corn, yogurt or sour cream, fresh coriander sprigs, and optional chili flakes. Season to taste and serve.

Recipe Facts :

This stew features chipotle chili, which is known for its rich flavor and potential health benefits. For more on the advantages of chili peppers, check out this Wikipedia article.

Explore more delicious recipes at Hearty Recipes!

Recipe Notes :

• If dried chipotle is unavailable, substitute with 1 tsp of chipotle in adobo sauce from a jar for a similar flavor. Enjoy this robust and satisfying stew!

_{The nutritional benefits of the ingredients in Mexican Beef Stew with Beans :}

The Protein Power of Beef

Beef is a primary ingredient in Mexican Beef Stew and is an excellent source of high-quality protein, which is essential for muscle growth and repair. It also provides important nutrients like iron, which supports healthy blood circulation, and zinc, which plays a vital role in immune function. Choosing lean cuts can enhance the health benefits while reducing saturated fat intake. To learn more about the benefits of beef, check out this article.

The Nutritional Value of Beans

Beans are a staple in many Mexican dishes, including this hearty stew. They are packed with fiber, which aids digestion and helps maintain stable blood sugar levels. Beans are also a great source of plant-based protein, making them a fantastic option for vegetarians and those looking to reduce meat consumption. Additionally, beans provide essential vitamins and minerals, including folate and magnesium. For more information about the benefits of beans, visit this link.

The Richness of Tomatoes

Tomatoes add a delicious flavor to Mexican Beef Stew and are also rich in vitamins, particularly vitamin C and potassium. They contain antioxidants such as lycopene, which has been linked to reduced risk of certain chronic diseases, including heart disease and cancer. Including fresh tomatoes or tomato products can enhance both the taste and nutritional profile of your stew. To learn more about tomatoes, explore this article.

The Flavor and Benefits of Spices

Spices like cumin, chili powder, and oregano not only elevate the flavor of the stew but also provide health benefits. Cumin may aid digestion and has antioxidant properties, while chili powder can boost metabolism and may even have anti-inflammatory effects. Incorporating a variety of spices can enhance both the taste and nutritional value of your meals. For further details on spices, check this page.

The Role of Onions and Garlic

Onions and garlic are essential aromatics in many savory dishes, including Mexican Beef Stew. They add depth of flavor and are also known for their health benefits. Garlic has been associated with improved heart health and immune function, while onions provide antioxidants and can support digestive health. Including these ingredients in your cooking can contribute to overall wellness. For more information on onions, visit this link, and for garlic, check this article.

The Importance of Fresh Vegetables

Adding fresh vegetables like bell peppers, carrots, and zucchini to your stew not only boosts its nutritional value but also enhances the flavor and texture. These vegetables are rich in vitamins, minerals, and dietary fiber, contributing to overall health. Prioritizing fresh produce can make your meals more vibrant and nutritious. To learn more about the benefits of fresh vegetables, explore this article.

Creative Variations for Healthier Options

While Mexican Beef Stew with Beans is a hearty and comforting dish, exploring variations can make it even healthier. Consider using leaner cuts of beef or substituting some of the beef with extra beans or lentils for added fiber and plant-based protein. You can also experiment with different vegetables or spices to customize the flavor while boosting nutritional content. For more healthy recipe ideas, check out hearty-recipes.com.