Beef Stew with Corn and Kidney Beans.

When I first came to Denmark in 1968, the Danes were not eating corn on the cob. Now, the farmers markets and supermarkets are almost giving it away. We even have fields with loads of corn that you can pick yourself for even cheaper than at the supermarket. The same goes for beans, Danes have just recently discovered how wonderful beans are. They are full of protein. On average these pod-borne seeds when mature (or dried) contain about 22 per cent protein, more than any other plant food. And unlike animal- derived protein, the protein in pulses is free of cholesterol and low in fat. The protein you get from most pulses comes with fewer calories compared to meat. A 150 grams /5 oz. serving of cooked pulses average only 130 calorie; a lean 150 grams/5 oz. serving of topside beef supplies approximately 220 calories. Right now, it is very popular to eat plant mixtures substituting for meat. As for me, I prefer to eats lots of beans, lots of vegetables and less meat. Here’s a quick every day dish with lots of protein. If you use a good quality of meat, you can be finished in less than 30 minutes.

Beef Stew with Corn and Kidney Beans

Serves 4

½ lb./225 grams beef, cut into strips

1 large onion, sliced in thin slices

1 red pepper, cut into strips

1 green pepper, cut into strips

2 stalks of celery, chopped

10-12 cherry tomatoes

1 tbsp. olive oil

1 tbsp. chili powder

1 cup/2 dl chicken broth

2 tbsp. ketchup

10 oz./300 grams corn, frozen or fresh

1 can red kidney beans (13 oz./400 g)

To make, heat oil in a large frying pan over middle warm heat and frymeat 1-2 minutes. Take meat up and come vegetables plus chili powder and fry 1 minute. Add the broth, ketchup, corn and beans and bring to a boil. Turn down the heat and let simmer 3 minutes. Add the meat and the cherry tomatoes. Let simmer 2-3 more.

To serve, divide among 4 warm bowls. You can add a large tbsp. of sour cream if you like. Give a good crusty bread to this dish.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.