Syn Free Beef Dhansak
(Stove Top and Pressure Cooker)
prep 15 mins
cook 25 mins
total 40 mins
author shevy @ slimming eats
yield 4 servings
Ingredients
· 600g/21oz of
lean stewing beef
· 1 onion
· 3 cloves of
garlic
· 1 tbs of
ginger root, grated
· 250g/90z of
butternut squash
· 1 tbs of
ground cumin
· 1/2 tbs of
ground coriander
· 1/2 tbs of
chilli powder
· 1/2 tsp of
turmeric
· 2 black
cardamom pods, bashed
· 4 cloves
· piece of
cinnamon bark
· 3 tbs of
tomato paste
· 1/2 cup
(120ml) of chopped tomatoes
· 1/2 cup (100g)
of red lentils, rinsed
· 2 green
chillis, sliced in half lengthways
· 2 cups (480ml)
of water
· 1 tsp of
salt
· cooking oil
spray
Instructions
Stove Top:
1.
Heat a large saucepan over a medium-high heat
and spray with cooking oil spray.
2.
Add the beef and brown on all sides (you may
want to do this in two batches, to prevent overcrowding). Set aside
3.
Add the onion to a food processor and pulse
the blade a couple of times until finely chopped.
4.
Spray the pan with some more cooking oil
spray and add the onion, fry for a couple of minutes until translucent.
5.
Add the butternut squash, garlic and ginger
to the food processor and pulse a few times until very finely chopped
6.
Add this into the onion with another spray of
cooking oil spray and fry until softened.
7.
Add in the spices, tomato paste and tomatoes
and cook the spices for a couple of minutes.
8.
Add in the beef, lentils, green chillis,
water and salt, bring to a boil and then simmer for 1.5 hours, (beef should be
lovely and tender and the sauce rich). If you like your dhansak curry more
liquidy, you can add in a little more water if needed. Check it half way
through cooking time.
9.
Serve with your choice of sides and some
chopped coriander.
10.
Pressure Cooker (Instant Pot):
11.
Set the Instant Pot to saute, and spray with
some cooking oil spray.
12.
Once the instant pot displays HOT - Add the
beef and brown on all sides (you may want to do this in two batches, to prevent
overcrowding). Set aside
13.
Add the onion to a food processor and pulse
the blade a couple of times until finely chopped.
14.
Spray the Instant Pot pan with some more
cooking oil spray and add the onion, fry for a couple of minutes until
translucent.
15.
Add the butternut squash, garlic and ginger
to the food processor and pulse a few times until very finely chopped
16.
Add this into the onion with another spray of
cooking oil spray and fry until softened.
17.
Add in the spices, tomato paste and tomatoes
and cook the spices for a couple of minutes.
18.
Add back in the beef, lentils, green chillis,
water and salt.
19.
Set to manual high pressure for 25 mins. Once
finished cooking, Allow the pressure to release naturally.
20.
Serve with your choice of sides and top with
some chopped coriander.
Source http://www.slimmingeats.com
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