Slow-cooked tomato, beef and chickpea casserole

Slow-cooked tomato, beef and chickpea casserole Serves 4

Ingredients:

330g diced beef rump steak

1 Tbsp oil

2 large red onion, diced

4-8 cloves garlic, roughly chopped

2 medium carrots, diced

1 can chickpeas, drained and rinsed

2 cans crushed tomatoes

½ cup red wine

1 cup water

Chickpeas

Method:

1. Brown the diced beef with the oil in a large, heavy-based casserole dish or sauté pan
2. When well browned, remove the beef
3. In the same casserole dish add the onion, garlic and carrots and reduce the heat to sauté gently until lightly browned
4. Add all other ingredients back into the casserole dish including the beef
5. Bring to a gentle simmer and cook for approximately three hours or until the beef is very tender and the sauce has thickened into a rich gravy
6. Alternatively, for a slow cooker follow steps 1-4, then add to slow cooker and cook on low for 7-9 hours
7. Serve with mashed potato and steamed vegetables

This meal can be found in the Full o’ Beans cook book put out by The Heart Foundation in conjunction with the New Zealand Federation of Family Budgeting Services. You can download a copy here: http://www.heartfoundation.org.nz/healthy-living/healthy-eating/free-healthy-food-cookbooks