Slow Braised Beef with Prunes

(family friendly, high protein, rich in iron)

Slow braised beef with sticky prune, carrots and bell peppers.

Tender pieces of beef, slow-cooked with Moroccan spices, prunes and seasonal vegetables, served on a bed of couscous. This dish is a brilliant combination of spices, subtle aromas and sweet flavours.

Hello, I’m Keely! I'm a Canadian Registered Dietitian, an avid food and recipe writer, travel bug and nutrition expert. For more information about me, check out my bio here.

Spicy, fragrant and sweet!

ANY TIPS FOR MAKING BRAISED BEEF WITH PRUNES?

One of the first steps in this recipe is to sear the beef. To get that delicious golden crust, you need to give each piece lots of surface area to cook on.

Don't overcrowd the beef. This stops browning. Work in batches. If you add all the beef in the pan at once, you'll end up with boiled beef..... less than ideal.

When I sear the beef, I always think of Julia Child saying, "don't crowd the mushrooms". Same deal. Searing the beef helps develop a golden crust around each piece that seals in all those delicious meaty flavors and keeps the beef tender as it braises.

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Keely Fraser, MSc. PDt.
Registered Dietitian

Slow Braised Beef with Prunes

Recipe Makes: 6 servings
Prep Time: 20 minutes
Cook Time: 3 hours
Difficulty: Super Easy

This slow braised beef recipe is spicy, fragrant and sweet.

NUTRITION PER SERVING

INGREDIENTS

500 g stewing beef, cut into chunks
45 mL (3 tablespoons) extra virgin olive oil
170 g (1 cup) of prunes
250 mL (1 cup) hot black tea
2 large white onions, diced
2 red bell peppers, diced
5-6 medium sized carrots, peeled and chopped roughly
3 cloves of garlic, minced
1 inch fresh ginger, peeled and grated
1 teaspoon (5 mL) ground cumin
1 teaspoon (5 mL) ground cinnamon
1 teaspoon (5 mL) ground coriander
1 tablespoon (15 mL) honey
500 mL organic beef stock
salt & pepper

INSTRUCTIONS

1. Pre-heat oven to 325ºF/160ºC/gas 3.

2. Soak the prunes for ½ hour in hot black tea. At the same time, prep your beef broth and set aside.

3. Heat 1-2 tablespoons of olive oil over medium-high heat in a large Dutch oven. Season beef with salt and pepper. When the pan is hot, add half the beef and turn to sear on all sides. It should take roughly 2-3 minutes for the pieces of beef to sear and become deeply golden on the outside. Transfer to a plate and set aside. Repeat with remaining beef.

4. In the same pan, add 1 tablespoon of olive oil and reduce the heat to medium. Add a bit of beef stock to deglaze and loosen off all those delicious brown bits from the bottom of the pan. Add the onion and cook until golden and soft, about 4-5 minutes. Allow the broth to reduce, then add a small amount of beef broth (a little at a time) to prevent the onions from sticking.

5. Add garlic, ginger, cumin, cinnamon, and coriander to the pan. Stir frequently and cook for 1-2 minutes. Add a small amount of beef broth- just enough to keep spices from burning.

6. Drain the prunes and discard the tea. Add the bell peppers, carrots, prunes, honey, and beef into the pot. Add broth and bring to a boil. Ensure everything is completely submersed in the broth. Add a bit of extra broth if necessary.

7. Cover and transfer to the oven. Cook for 2.5-3 hours, covered. Check about once every hour and give it a little stir, then return it to the oven.

8. Serve over couscous or bulgur. Garnish with fresh herbs (basil or coriander work well).
Enjoy!