There are so many recognized ways on how to make beef stew from Youtube, blogposts and recipe books and so forth. But today I am going to show you how to make the beef stew the Kenyan way.
Beef stew is one of Kenya’s favourite delicacies that can never miss an occasion. The fact that it goes a long way with any accompaniment can never let it miss a table.
I once burrowed a beef stew recipe from one of the local food bloggers while at a food tasting event. The taste never left my mouth so I bought the recipe book, tried and tested and it’s still the perfect stew I’ve ever made.
So we will have it tried and tested in your kitchen because why would you not want a lasting foodie feeling?
Beef is a staple meal for Kenya’s pastoralists communities like the Maasai, Kalenjins and Samburu communities. Besides beef stew, they depend on animal products as a source of their livelihoods.
You can take it with chapati, ugali, rice, mashed potatoes, matoke or any other starch accompaniment of your choice.
Benefits of taking beef stew to your body
Besides the tantalizing aroma, you will get from the cooking, beef stew tags along with a number of benefits that are so helpful to your body.
1. Anaemia prevention
Anaemia is a common condition, characterized by a decreased number of red blood cells and reduced ability of the blood to carry oxygen.
Beef is a rich source of iron mainly in the form of heme iron. which prevents anaemia.
Cooked beef contains about 26–27% protein content which is usually in high quality. It contains all nine essential amino acids needed for the growth and maintenance of your body
Meat is one of the most complete dietary sources of protein, its amino acid profile is almost identical to that of your muscles.
Eating beef may be of particular benefit after surgery and for recovering athletes.
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3. Heart Health
L-carnitine from beef stew improves patient outcomes. Specifically, it exerts an effect on hypertension, oxidative stress, nitric oxide, and inflammation.
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How to make beef stew the Kenyan way
To prepare beef stew we will use the following ingredients which are adjustable depending on your family or guest size
- 2 teaspoon vegetable cooking oil,
- I onion diced
- 2 tsp garlic cloves minced, curry powder,
- two diced tomatoes,
- 1 cup of water,
- pepper (optional),
- salt to taste and
- 3 tablespoon coriander.
Depending on your preference you can choose to add other ingredients such as carrots, potatoes and peas.
Beef stew preparation method
- cut the beef stew into average pieces and wash them thoroughly then set aside.
2. Preheat oil on a pan to a temperature of about 180 degrees.
3. Add then onions and let them cook until golden brown.
4. Add the beef cubes and let it cook for a few minutes while stirring repeatedly to avoid sticking on the pot. Once tender, add the garlic, pepper and tomatoes, let them cook until the tomatoes are tender then stir, ensuring they mix well with the beef. Add salt to taste.
5. Add 1 cup of water then cover the mixture. Let it cook until it’s tender. Add the curry powder, pepper, chillies, pepper and any other seasoning, stirring thoroughly until it combines to form a thick and tasty beef stew.
6. Bring to a slight boil, turn the heat down to low setting and let it simmer for about five minutes. As it simmers, add the coriander leaves on top of the stew.
7. Lastly, turn off the heat and serve it hot with your best accompaniment
We should take beef regularly for healthy bodies. Alongside other mineral benefits. For instance, Vitamin B12. Animal-derived foods, such as meat, are the only good dietary sources of vitamin B12, an essential nutrient that is important for blood formation and your brain and nervous system.
Beef is very rich in zinc, a mineral that is important for body growth and maintenance. Meat is also a rich source of selenium, an essential trace element that serves a variety of functions in your body.
Iron is found in high amounts in beef, meat iron is mostly in the heme form, which is absorbed very efficiently. niacin (vitamin B3) also found in meat has various important functions in your body.
Vitamin B6 is a family of B vitamins. It is important for blood formation and energy metabolism. Phosphorus found in beef is generally high in the Western diet. It’s essential for body growth and maintenance.
Beef contains many other vitamins and minerals in lower amounts.
How to make the beef stew the Kenyan way: Conclusion
Beef contains varying amounts of fat also called beef tallow. They are known for increasing the calorie content of meat considerably.
Beef is mainly composed of saturated and monounsaturated fat, present in approximately equal amounts. The major fatty acids are stearic acid, oleic acid, and palmitic acid
Beef also harbours trans fats known as ruminant trans fats most common is conjugated linoleic acid (CLA), which is found in beef, lamb, and dairy products. It has various health benefits — including weight loss.
However, red meats, for instance, beef, pork and lamb also have more saturated fats. In comparison chicken, fish and vegetable proteins.such as beans, the fats can be harmful to your health.
Saturated and trans fats can raise your blood cholesterol and make heart disease worse. The unsaturated fats in fish, such as salmon, actually have better health benefits.