Green Bean Stew

Another stew… I told you it cold in Cape Town! This is my husband’s favourite, I’m sure there are people out there with better recipe’s, mostly ‘cause I made it without any reference of what should go into it. 

Green Beans are a good source of Folic, vitamin B, C and iron. The best of all? It’s really low in calories. So this is my original healthy and tasty recipe.

Green Bean Stew

Ingredients:

800g Green Beans (cleaned and roughly chopped)

300g of Beef goulash

1 large onion roughly chopped

1 cup of chicken stock

1 teaspoon of lemon juice (it helps to keep the green beans, green)

1 teaspoon of Olive oil

2 teaspoons of Bistro (Gravy powder)

Salt and pepper

Method:

Firstly brown the onion and meat in the olive oil.

Add the stock and lemon juice stir well.

Add the green beans, and leave to simmer for about 20 minutes.

Lastly add the gravy powder, salt and pepper.

Stir well and let some of the juices cook away.

I love this stew, especially with brown rice. It’s a hearty and healthy winter meal. I hope you try it out and enjoy it as much as I do!!

Waterblommetjie stew

It feels like forever since my last post. It must be the weather in Cape Town keeping me from doing anything other than watching movies under a cosy blanket. This winter has been really cold and stormy. Weather like this calls for hearty stews, and believe me I’ve made a few.

The first one I want to share with you is a traditional Capetonian stew, Waterblommetjie stew. This is also known as Cape pond weed, the fresh flowers produced has been used for centuries to heal wounds, soothe sunburn and sprains by the San people. These flowers also make a delicious stew. 

 

Each family has their own tips and tricks for the best stew, and ours are no different. First start of by properly cleaning the flowers. I usually let it soak in warm salt water for 30 minutes before I rinse and make sure all the flowers are clean. Now we can start cooking.

Waterblommetjie stew

Waterblommetjie Stew

Ingredients:

• 500g Fresh Waterblommetjies
• 250g Pork Rashers cut in pieces
• 1 large onion cut into chunks
• 1 Lemon
• 2 tablespoons of Vinegar
• 250ml Chicken Stock
• 1 teaspoon of gravy powder

Method:

1.      Start by browning the onion and pork in a large casserole.

2.      When the meat is nice and golden add the chicken stock.

3.      Add the juice of one lemon and 2 tablespoons of Vinegar, stir well.

4.      Add the Cleaned waterblommetjies.

5.      Put the lid on and let it simmer away for about 15 minutes.

6.      Now remove the lid and let some of the juices evaporate.

7.      Add 1 teaspoon of gravy powder and mix well.

8.      Cook for another 5 minutes on high.

9.      Add salt and pepper to taste.

You can also add some potato to your stew.

I hope you will try this recipe. Serve with rice and enjoy!