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  2. North African Harissa-Braised Beef Stew

North African Harissa-Braised Beef Stew

This recipe is sure to hit all your taste buds. Peppery harissa and other ingredients shake up your traditional beef stew recipe.

  • 9 hrs
    15 min
  • 8
    SERVINGS
  • 470
    Cal
  • 42 g
    Protein

Ingredients:

  • 1 beef Boneless Chuck Roast (2-1/2 to 3-1/2 pounds), cut into 8 pieces
  • 1/4 cup all-purpose flour
  • 2 cups packed chopped fresh collard greens, stems removed
  • 1 can (14-1/2 ounces) unsalted diced tomatoes
  • 1 cup diced onion
  • 1 cup reduced-sodium beef broth
  • 1/2 cup golden raisins
  • 4 tablespoons harissa paste, divided
  • 3 teaspoons ras el hanout
  • 1 teaspoon salt
  • 2 cups roughly chopped cauliflower florets
  • 1 can (14-1/2 ounces) no-salt added chickpeas, drained and rinsed
  • 1 can (12 ounces) evaporated goat milk
Garnish
  • Chopped preserved lemon, lemon zest, chopped pickled okra, chopped fresh parsley leaves, chopped roasted peanuts

Cooking:

  1. Place beef Chuck Roast pieces and flour into 4-1/2 to 5-1/2 quart slow cooker; toss to coat.  Add greens, tomatoes, onion, broth, raisins, 3 tablespoons harissa, ras el hanout and salt. Stir to combine. Cover and cook on HIGH 5 to 6 hours or on LOW 8 to 9 hours or until beef is fork-tender. (No stirring is necessary during cooking).

    Cook's Tip:

    Harissa powder can be substituted equally for harissa paste.

    Ras el hanout is a North African spice blend that can be found in the spice aisle of your grocery store.

  2. Stir in cauliflower, chickpeas, goat milk and remaining 1 tablespoon harissa; continue cooking, covered, 30 minutes or until cauliflower is crisp-tender. Turn off slow cooker, let stand, covered, 5 minutes.

    Cook's Tip:

    Evaporated milk may be substituted for evaporated goat milk.

    Additional harissa may be added, as desired.

  3. Garnish with preserved lemon, lemon zest, okra, parsley and peanuts, as desired.

    Cook's Tip: Serve over cous cous, if desired.
Alternate Cooking Method
  1. Alternate Cooking Method
465 CALORIES

0 % *

8.1g SAT FAT

0 % DV **

42g PROTEIN

0 % DV

5.5 mg IRON

0 % DV

12.1 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving: 465 Calories; 165.6 Calories from fat; 18.4g Total Fat (8.1 g Saturated Fat; 0 g Trans Fat; 0.6 g Polyunsaturated Fat; 6.4 g Monounsaturated Fat;) 132 mg Cholesterol; 559 mg Sodium; 29 g Total Carbohydrate; 4.3 g Dietary Fiber; 42 g Protein; 5.5 mg Iron; 798 mg Potassium; 3.8 mg NE Niacin; 0.5 mg Vitamin B6; 2.7 mcg Vitamin B12; 12.1 mg Zinc; 31.5 mcg Selenium; 148.4 mg Choline.

This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline; and a good source of Dietary Fiber, and Potassium.

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