Thursday, May 7, 2009

Delicious-Nutritious Beef & Bean Stew

2 Tbl olive oil
½ - 1 lb chopped stew meat
1 Tbl GF baking flour
4 medium yams, peeled, cut into bite-size pieces
4 med white potatoes, peeled, cut into bite-size pieces
3 large carrots, chopped
3 large celery sticks, chopped
2 jars tomato sauce
½ lb black turtle beans soaked overnight, drain
To Do:

Fill large saucepan with water, bring to a boil, and add soaked beans. Simmer 60 - 90 mins, according to directions, and drain.

Boil a large pot of water and add yams, potatoes, simmer for 3 mins. Toss in carrots and celery, simmer another 3 mins and drain.

Heat olive oil in same large pot. Add stew meat and brown quickly. Add GF flour and stir. Add both jars of tomato sauce, all the par boiled veggies, and cooked beans. Simmer one hour and serve.

Optional: Serve over pre-cooked brown rice.


pingponger said...

isn't this Nate's "Hobo Food"??

elizabeth atkinson said...

yes...he calls all my meals hobo food :)