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| General Category : Main Course |
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| Food Group : Meat-Beef, Vegetables |
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| Preparation Method : Bake |
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| Beef shank is a stewing and soup cut with lots of flavour and an appealing, toothsome texture. It usually comes sliced; two regular slices or one large one are all you need to lend tremendous flavour to this thick split pea stew. The spice mixture is based on Ethiopian berbere spice. Don't worry if you don't have all the spices; use what you have – it will still be delicious. If you like the heat, increase the cayenne pepper to 1/2 tsp (2 mL). Serve with flatbread or rice and a green salad. |
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Ingredients
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1 lb (500 g) bone-in beef shank |
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1/2 tsp (2 mL) each salt and pepper |
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2 tbsp (30 mL) vegetable oil |
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1 onion, diced |
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1/2 tsp (2 mL) turmeric powder |
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1/4 tsp (1 mL) cayenne pepper |
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1/4 tsp (1 mL) each ground cardamom, coriander and nutmeg |
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Pinch each ground allspice, cinnamon and cloves |
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1 each carrot and celery stalk, diced |
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1 clove garlic, minced |
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1-1/2 cups (375 mL) yellow split peas |
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1 tbsp (15 mL) tomato paste |
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Preparation
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Sprinkle beef all over with half each of the salt and pepper. In shallow ovenproof Dutch oven, heat half of the oil over medium-high heat; brown beef on both sides, about 10 minutes. Transfer to plate; set aside.
Reduce heat to medium; add remaining oil. Add onion; fry, stirring occasionally, until browned, about 10 minutes. Stir in turmeric, cayenne, cardamom, coriander, nutmeg, allspice, cinnamon, cloves, and remaining salt and pepper; cook, stirring, for 1 minute. Add carrot, celery and garlic; cook until softened, about 5 minutes. Stir in peas, tomato paste and 3 cups (750 mL) water.
Return beef and any accumulated juices to pot; bring to boil. Cover and bake in 325°F (160°C) oven, stirring occasionally and checking if more water is necessary, until peas are mushy and beef is tender, about 2-1/2 hours. Remove beef and cut into chunks; return to pot.
Makes 4 servings.
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Nutritional information
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Per serving: about 469 cal, 36 g pro, 13 g total fat (3 g sat. fat), 53 g carb, 8 g fibre, 37 mg chol, 366 mg sodium. % RDI: 6% calcium, 36% iron, 47% vit A, 10% vit C, 72% folate.
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Source
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Homemakers Magazine: September 2005
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