Moroccan Beef Stew with Preserved Lemon, Olives, and Broccoli Rice

February 7, 2020 Comments Recipes

Hearty beef stew with a twist! Warming spices, tender beef, and bright citrus flavour from Mina Preserved Lemons make this dish worth adding to the weeknight dinner rotation. Be sure to serve this flavourful stew with Full Green Vegi Rice for extra vegetables!

Keto

Serves 4

Ingredients

2 tablespoons Avocado oil

1 pound Stewing beef, cut into small cubes

1 tablespoon Arrowroot starch (see Note)

1 small Onion, finely diced

2 large Cloves garlic, minced

½ tablespoon Minced ginger

1 cup Beef broth

1-540ml can Diced tomatoes

2 teaspoons Smoked paprika

1 teaspoon Ground cumin

½ teaspoon Ground turmeric

1-2 teaspoons Harissa (optional, for spice)

½ Red bell pepper, diced

½ Orange bell pepper, diced

½ large Zucchini, chopped

¼ cup chopped Green olives

1 whole Mina preserved lemon, very finely diced

2-200g packages Green Bowl vegan quinoa (see Note)

Instructions

1. In a large dutch oven, heat the oil over medium-high heat. Season the beef with a generous pinch of salt and pepper, then sprinkle with arrowroot starch. Mix to make sure all surfaces are coated. In a single layer, add the beef to the pot and brown on all sides. Make sure not to overcrowd, doing two batches if necessary. Remove the beef from the pot and set aside.

2. Lower the heat to medium, and add the diced onion to the pot. Cook for 5-7 minutes, stirring often, until softened and translucent. Add the garlic and ginger, and stir for 30 seconds longer, just until fragrant. Add the beef broth and, using a wooden spoon, scrape up any fond that has formed on the bottom of the pot.

3. Add the diced tomatoes, spices, and Harissa paste if using. Bring to a simmer, then add the beef back to the pot along with the remaining vegetables, green olives, and preserved lemon. Cover, and simmer over medium-low heat for at least 1 hour, or until beef is fall apart tender. Serve with cauliflower rice and a sprinkle of fresh basil.

Note: For keto, omit the arrowroot starch and use 1/2-1 teaspoon of Xanthan gum to thicken the stew to your liking.

Note: To prepare the Green Bowl, empty the contents into a non-stick pan over medium heat, and stir to heat through for 4 minutes. Salt to taste. OR Microwave on high in a microwave safe bowl for 1 minute.

Item Of The Week

Jovial Organic Grain-Free Cassava Penne, 227g

CA$7.29

TIP OF THE WEEK

Ah, November, the start of Cold and Flu Season in Canada. Want to know how to stay healthy this Cold and Flu Season? We’ve got a medicine cabinet full of natural cold and flu remedies that can help you to boost your immune system and prevent the flu naturally, or be prepared when sickness strikes!

Wondering What are the Best Vitamins for Cold and Flu Season?

Vitamin C: Found in many citrus fruits, Vitamin C is a natural immunity booster, and can help prevent the common cold. Vitamin C chews and supplements are all great ways to increase your Vitamin C intake and stay healthy during Cold Season 2021.

Vitamin D3: A great supplement to take during cold and flu season, when you don’t have as much exposure to sunlight. A Vitamin D3 supplement can help prevent acute respiratory infections in the winter months, keeping your respiratory system in tip-top shape.

Stock up on the Best All-Natural Home Remedies

Here are some of the best foods for preventing a cold and/or getting rid of a cold or flu:

Honey: This natural sweetener has antimicrobial properties, making it a top-notch contender when it comes to naturally fighting off viruses. Honey also has a soothing effect, relieving cough and sore throat. Add some honey to hot water and lemon and have honey lemon throat lozenges and throat spray on hand for those days when you need a little immunity boost!

Garlic: An ancient home remedy for the cold and flu, garlic is known for its antibacterial and antiviral properties. Consume raw garlic to maintain a healthy immune system or at the first sign of sickness and incorporate fresh, garlic-rich foods into your diet.

Elderberry: Rich in antioxidants and Vitamin C, elderberry is a great natural remedy that can fight off flu viruses. Sip on a tea infused with elderberry and echinacea, and have a natural cold syrup ready for the first signs of sickness this cold season.

Ginger: You might not want to skip out on ginger next time you’re out for sushi! This powerfully potent plant can help to reduce inflammation, soothe a sore throat, and protect against cold viruses. Sip on ginger throat soother or a ginger infused tea, and have ginger chews readily available when the sore throat strikes!

Soup: Your grandma wasn’t lying when she said soup would cure your cold! Not only is soup rich in immune-boosting vitamins, it can also help to reduce congestion and soothe a sore throat. Stock up on healthy soups this Winter season, to keep your immune system healthy and strong.

Shop our selection of Cold and Flu Remedies here.