High-protein Mediterranean beef stew

High-protein Mediterranean beef stew with organic braising beef, tomatoes, Kalamata olives, garlic and oregano – hearty, with plenty of protein and wonderfully aromatic.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 120 min
• Total time: 140 min
• Calories: 450 kcal per serving
• Protein: 48 g
• Fat: 22 g
• Carbs: 9 g

Ingredients

• 500 g organic braising beef
• 200 ml beef stock
• 2 garlic cloves
• 1 tin of chopped tomatoes (400g, unsweetened)
• 1 red onion
• 1 handful of black Kalamata olives (stoned)
• 1 tbsp ghee
• 1 tsp oregano

Method

You’ll need: oven · saucepan · casserole dish · chopping board · knife

1. Cut the braising beef into large cubes. Peel the onion and garlic and roughly chop them.
2. Heat the ghee in a heavy casserole dish and brown the beef well on all sides in batches. Then take the meat out of the pan for a moment.
3. Sweat the onion and garlic in the fat. Add the oregano and toast it briefly until fragrant.
4. Deglaze with the beef stock and loosen the browned bits from the bottom of the pan. Stir in the chopped tomatoes, beef and Kalamata olives.
5. Cover the casserole and braise everything gently over a very low heat or in the oven until the meat is tender and juicy. Season the sauce to taste before serving.
6. Serve the beef stew hot, with the sauce spooned over the meat. A simple green salad or some cauliflower purée goes well with it.

Good to know

A braise like this just needs time. In the end, you get tender meat, deep flavours and a sauce that has you reaching for a second spoonful.

Swaps

Ghee → olive oil (mainly monounsaturated fatty acids), braising beef → beef shin (more connective tissue), chopped tomatoes → passata (unsweetened; often milder in flavour), Kalamata olives → green olives (a similar Mediterranean note, usually a little milder in flavour)

Allergens

The dish is gluten-free if the beef stock is gluten-free; ghee usually contains very little lactose, olives can be salty, and for children or in pregnancy the beef should be cooked right through. Contains: milk.