Beef Stew in Spicy Berbere Sauce

Gluten Free
Health score
20%
Beef Stew in Spicy Berbere Sauce
140 min.
6
459kcal

Suggestions


Discover the vibrant flavors of Ethiopia with this mouthwatering Beef Stew in Spicy Berbere Sauce. This gluten-free delight is perfect for those seeking a hearty and satisfying meal that warms both the body and soul. Slow-cooked to perfection, the beef chuck becomes incredibly tender, absorbing the rich and aromatic spices that define this traditional dish.

This stew is not just about the beef; it’s a celebration of spices that dance on your palate. The inclusion of berbere, a powerful spice blend, infuses the dish with notes of cumin, cinnamon, and cayenne, creating a tantalizing combination that brings a delightful heat to the meal. Each bite is a testament to the depth of flavor that slow cooking can achieve, making it an ideal choice for a cozy dinner.

Pair it with authentic injera, a spongy flatbread that’s perfect for soaking up every drop of that spicy, savory sauce. Whether you're hosting a dinner party or enjoying a quiet family meal, this stew promises to impress and satisfy everyone at the table. Not only is it comforting and delicious, but with 459 calories per serving, it also fits nicely into a balanced diet. Dive into this culinary adventure and savor the unique taste of Ethiopian cuisine from the comfort of your own home!

Ingredients

  • 2.5 pounds boned beef chuck fat trimmed cut into 3/4-inch chunks
  • 0.3 cup butter 
  • 14.5 oz canned tomatoes crushed canned
  • 0.3 teaspoon ground cloves and allspice 
  • 0.3 cup cooking wine dry red
  • tablespoon ginger fresh minced
  • teaspoon ground cumin and fenugreek 
  • tablespoon ground paprika and cayenne (see notes)
  • 0.5 teaspoon ground turmeric 
  • medium onions quartered
  • servings salt 

Equipment

  • food processor
  • frying pan

Directions

  1. In a food processor, pulse onions until very finely diced (almost pured).
  2. Melt butter in 4- to 5-quart pan over medium-high heat.
  3. Add onions and stir until browned, about 10 minutes.
  4. Add ginger, paprika, cayenne, cumin, fenugreek, turmeric, cinnamon, cardamom, cloves, and allspice; stir until fragrant, about 1 minute.
  5. Add tomatoes, wine, and beef; bring to a simmer, then cover, reduce heat, and simmer, stirring occasionally, until beef is very tender when pierced, about 2 hours.
  6. Add salt to taste.
  7. Berbere: This heady spice mixture is the basis for all Ethiopian cooking. It can feature clove, cayenne, ginger, cumin, turmeric, and cinnamon, among other spices. Ground fenugreek seeds, which add a mildly sweet flavor, are also typical. Buy them at Middle Eastern markets or from Penzeys Spices ($09 per 1/4-cup jar; www.penzeys.com).
  8. Injera: Authentic injera is made from fermented teff, a grain common in Ethiopia. The bread's spongy, bubbly texture is similar to that of a pancake. If authenticity is your aim, you can buy teff flour from Abyssinian Market ($25 for 5 lb.; www.abyssinianmarket.com).
  9. Tej: This Ethiopian honey wine is the traditional match for spicy stews, but few retailers in the United States carry authentic imported tej. You can buy a bottle at many Ethiopian restaurants, but an accessible alternative is off-dry Riesling, which pairs beautifully with the spicy beef stew. Our favorite: Sptlese Rieslings from Germany's Mosel region.

Nutrition Facts

Calories459kcal
Protein33.11%
Fat58.35%
Carbs8.54%

Properties

Glycemic Index
25.83
Glycemic Load
2.23
Inflammation Score
-9
Nutrition Score
25.770869680073%

Flavonoids

Petunidin
0.33mg
Delphinidin
0.42mg
Malvidin
2.62mg
Peonidin
0.19mg
Catechin
0.77mg
Epicatechin
1.07mg
Luteolin
0.01mg
Isorhamnetin
1.84mg
Kaempferol
0.24mg
Myricetin
0.04mg
Quercetin
7.5mg

Nutrients percent of daily need

Calories:459.19kcal
22.96%
Fat:29.86g
45.93%
Saturated Fat:14.47g
90.47%
Carbohydrates:9.83g
3.28%
Net Carbohydrates:7.38g
2.68%
Sugar:4.73g
5.26%
Cholesterol:150.74mg
50.25%
Sodium:501.4mg
21.8%
Alcohol:1.05g
100%
Alcohol %:0.42%
100%
Protein:38.13g
76.25%
Zinc:14.55mg
96.99%
Vitamin B12:5.18µg
86.26%
Selenium:39.74µg
56.76%
Vitamin B3:9.21mg
46.04%
Vitamin B6:0.9mg
45.13%
Phosphorus:398.29mg
39.83%
Iron:5.46mg
30.31%
Potassium:926.51mg
26.47%
Vitamin B2:0.34mg
19.95%
Vitamin A:987.96IU
19.76%
Magnesium:57.81mg
14.45%
Vitamin B5:1.44mg
14.38%
Manganese:0.29mg
14.38%
Copper:0.27mg
13.51%
Vitamin B1:0.2mg
13.34%
Vitamin E:1.81mg
12.06%
Vitamin C:9.15mg
11.1%
Fiber:2.45g
9.82%
Vitamin K:8.37µg
7.97%
Calcium:73.04mg
7.3%
Folate:22.65µg
5.66%
Vitamin D:0.19µg
1.26%
Source:My Recipes