Dinner

Spiced Beef with Spinach and Potatoes

This crowd-pleasing curry recipe is simply spiced right. Beef, spinach, cumin, coriander, garlic, and ginger are simmered together to create this flavourful dish. For a plant-based version, simply substitute chickpeas and vegetable broth. This recipe has been reviewed by Heart and Stroke Foundation Registered Dietitians. Recipe courtesy of Professional Home Economist and Cookbook Author, Emily Richards.

Prep Time

Servings

4-6

1 lb stewing beef (cut into about 1 inch/2.5 cm cubes) (454 g) or 2 cans (19 oz/540 mL) no salt added chickpeas, rinsed and drained

1/4 tsp pepper (1 mL)

1 Tbsp canola oil (15 mL)

1 onion, finely chopped (1)

4 cloves garlic, minced (4)

1 Tbsp minced fresh ginger (15 mL)

1 small jalapeño pepper, seeded and minced (1)

2 tsp ground cumin (10 mL)

1 tsp ground coriander (5 mL)

2 Tbsp lemon juice (30 mL)

1 bag spinach, washed (8 oz/227 g)

1 1/2 cups sodium reduced beef broth (375 mL) or 2 cups of sodium reduced vegetable broth (500mL)

1 lb potatoes (about 4 small), peeled and cubed (454 g)

Sprinkle beef with pepper.
In a large saucepan, heat oil over medium high heat; brown beef, if using, in batches. Transfer to plate and set aside. Reduce heat to medium low; add onion, garlic, ginger, and jalapeño and cook, stirring for 5 minutes or until softened. Return beef and any juices to saucepan or add chickpeas; add cumin, coriander, and lemon juice. Add spinach, stir to coat well. Add broth; bring to a simmer. Cover and cook for about 1 hour and 15 minutes or until beef or chickpeas are tender, stirring often.
In a pot of boiling water, cook potatoes for about 10 minutes, or until tender; drain well. Add to cooked beef or chickpea mixture; cover and cook, stirring twice for about 15 minutes for flavours to absorb.

Tip: Spinach is an excellent source of many vitamins and minerals, especially iron.

Ingredients

1 lb stewing beef (cut into about 1 inch/2.5 cm cubes) (454 g) or 2 cans (19 oz/540 mL) no salt added chickpeas, rinsed and drained

1/4 tsp pepper (1 mL)

1 Tbsp canola oil (15 mL)

1 onion, finely chopped (1)

4 cloves garlic, minced (4)

1 Tbsp minced fresh ginger (15 mL)

1 small jalapeño pepper, seeded and minced (1)

2 tsp ground cumin (10 mL)

1 tsp ground coriander (5 mL)

2 Tbsp lemon juice (30 mL)

1 bag spinach, washed (8 oz/227 g)

1 1/2 cups sodium reduced beef broth (375 mL) or 2 cups of sodium reduced vegetable broth (500mL)

1 lb potatoes (about 4 small), peeled and cubed (454 g)

Did you know?

Canada exports 90% of its canola production (seed, oil, meal) to over 50 different countries.

Did you know?

21.2 million acres of canola were grown by more than 40,000 Canadian farmers in 2022.

Directions

Sprinkle beef with pepper.
In a large saucepan, heat oil over medium high heat; brown beef, if using, in batches. Transfer to plate and set aside. Reduce heat to medium low; add onion, garlic, ginger, and jalapeño and cook, stirring for 5 minutes or until softened. Return beef and any juices to saucepan or add chickpeas; add cumin, coriander, and lemon juice. Add spinach, stir to coat well. Add broth; bring to a simmer. Cover and cook for about 1 hour and 15 minutes or until beef or chickpeas are tender, stirring often.
In a pot of boiling water, cook potatoes for about 10 minutes, or until tender; drain well. Add to cooked beef or chickpea mixture; cover and cook, stirring twice for about 15 minutes for flavours to absorb.

Tip: Spinach is an excellent source of many vitamins and minerals, especially iron.

Nutritional Analysis

Calories

380

Total Fat

12 g

Saturated Fat

3.5 g

Cholesterol

Sodium

230 mg

Carbohydrates

28 g

Fiber

4 g

Sugar

3 g

Protein

37 g

Potassium

950 mg

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