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Beef and Butternut Casserole with Mushrooms and Tomato

serves 4

Ingredients:

  • 1 onion
  • 1 leek
  • 4 cloves garlic
  • 2 rashers bacon, optional
  • 2 sprigs fresh rosemary
  • 10 ml olive oil
  • 2 bay leaves
  • 1 butternut (800 g)
  • 250 g mushrooms, mixed are most delicious
  • 410 g tinned chopped tomatoes
  • 150 ml red wine, optional
  • 500 g beef goulash pieces, check for minimal visible fat
  • 8 black olives
  • 15 ml Vital Original Soy Sauce
  • 2.5 ml freshly ground black pepper

    method

    Steps:

    1. Preheat the oven to 180ºC
    2. Peel the onion and cut into eighths. Trim, wash and slice the leek. Peel and slice the garlic.
    3. Heat a large pan or ovenproof casserole on medium heat.
    4. Finely slice the bacon. Pick the leaves off the rosemary sprig and chop finely.
    5. Pour the olive oil into the hot pan, add the sliced bacon, chopped rosemary and the bay leaves and gently fry, stirring regularly
    6. Add the sliced garlic, chopped onion and leek and cook for 10 minutes, stirring regularly.
    7. Meanwhile, peel and cut the butternut into bite size cubes and add to the pan.
    8. Clean the mushrooms and cut off the stems. Add the stems and whole mushroom tops to the pan.
    9. Add the meat cubes, pour over the wine and simmer for 10 minutes.
    10. Add the tinned tomatoes.
    11. If not adding wine, then rinse the tomato tin out with quarter tin of water and add to the pan or casserole.
    12. De-stone the olives by cutting in half. Add to the casserole and mix in gently.
    13. Add Vital Soy Sauce and black pepper.
    14. Bring the casserole to a boil and then place in the pre-heated oven to bake for 45 mins, until thick and delicious.
    15. Serve on its own as a complete balanced meal.

    Dietitian notes:

    This easy, meal-in-one casserole was created by South African Registered Dietitians Cath Day and Gabi Steenkamp. It is designed to support a healthy gut microbiome and to provide a nourishing, hearty meal that is suitable for the whole family. Butternut is a starchy vegetable, so you don’t have to add another carbohydrate source unless you have high energy requirements. This dish contributes 4 of your daily vegetable servings, so it is a high-fibre, nutritious and delicious meal!

    NUTRIENTS PER SERVING (600 g):

    Energy 1918 kJ
    Protein 30.3 g
    Carbohydrates 31.3 g
    Total sugars 4.5 g
    Added sugar 0.0 g
    Total Fat 18.5 g
    Saturated fat 7.7 g
    Fibre 7.7 g
    Sodium 1032 mg