Beef Stew with Sweet Potato Topping

Beef Stew with Sweet Potato Topping

This Gut-Friendly Beef Stew with Sweet Potato Topping is a nutrient-dense, flavour-packed dish that supports digestion, weight management, and overall health.

Beef Stew with Sweet Potato Topping

(Serves 4)

Ingredients
For the Stew:
•    300g lean beef mince  
•    1 cup (200g) cooked green lentils 
•    1 medium onion, finely diced  
•    2 garlic cloves, minced 
•    2 medium carrots, diced 
•    2 celery stalks, diced  
•    1 tbsp olive oil 
•    1 cup (240ml) low-sodium beef stock 
•    2 tbsp tomato paste  
•    1 tsp smoked paprika 
•    1 tsp ground cumin 
•    1 tsp dried thyme  
•    Salt and pepper to taste

For the Sweet Potato Topping:
•    400g sweet potatoes, peeled and diced  
•    1 tbsp olive oil 
•    1/4 cup (60ml) unsweetened almond milk (gut-friendly dairy alternative)
•    Salt and pepper to taste

Method

  1. Heat olive oil in a large skillet over medium heat. Add the onion, garlic, carrots, and celery. Sauté until softened.
  2. Add the beef mince and cook until browned. Stir in the lentils, tomato paste, smoked paprika, cumin, and thyme.
  3. Pour in the beef stock and simmer for 10-15 minutes, allowing the mixture to thicken slightly. Season with salt and pepper.
  4. Boil the sweet potatoes in a large pot of salted water until tender (about 15 minutes). Drain and mash with olive oil and almond milk. Season with salt and pepper. 
  5. Preheat your oven to 200°C (400°F).
  6. Transfer the beef stew to a baking dish and spread the mashed sweet potatoes evenly over the top.
  7. Bake for 20-25 minutes, or until the topping is slightly golden.
  8. Let the pie cool slightly before serving.

Benefits

For Tummy Fat Reduction:
1.    High Protein: Lean beef mince and lentils increase satiety and support muscle repair.
2.    Healthy Fats: Olive oil promotes satiety and hormone regulation.
3.    Low-Glycemic Ingredients: Sweet potatoes and lentils stabilize blood sugar levels, preventing fat storage.


For Gut Health:
1.    Prebiotic Ingredients: Onion, garlic, celery, and lentils feed beneficial gut bacteria.
2.    Fibre-Rich Topping: Sweet potatoes and lentils promote digestion and reduce bloating.
3.    Antioxidants: Tomato paste, sweet potatoes, and carrots combat inflammation and support a healthy microbiome.

Nutritional value (Per Serving) 
Calories: 520.3 kcal
Protein: 26.8 g
Carbohydrates: 38.3 g
Fat: 28.8 g
Fibre: 9.0 g


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