South African beef stew with sadza

South African beef stew with sadza
  • High protein
  • Low fat
  • Low phosphate
  • Low potassium
  • Low salt
  • Vegan
  • Main meal
  • African & Caribbean
  • 90 minutes or less

This tasty and warming stew can be made a day in advance and kept in an airtight container in the fridge. Be sure to reheat thoroughly before serving.

Chef

Lizzie Morey
Lizzie Morey

Try seasoning the maize flour with a teaspoon of garlic powder.

Ingredients

400g stewing beef

1 tablespoon vegetable oil

black pepper

1 onion, peeled and finely chopped

350ml water

1 teaspoon plain flour

1 clove garlic, minced

¼ teaspoon curry powder

¼ teaspoon dried rosemary

¼ teaspoon dried thyme

1 bay leaf

1 medium tomato, finely chopped

Sadza

240g fine maize meal

950ml boiling water

To serve

200g kale

Method

  1. Step 1

    Put the beef, water, black pepper, rosemary, bay leaf, thyme, garlic and half the onion into a pan over a high heat. Boil for 8 minutes. Take off the heat, drain liquid broth into a bowl and keep aside.

  2. Step 2

    Mix the curry powder and flour together, then toss the cooked beef in this. Put the pan back onto a medium heat, add in the oil, and when hot, brown the beef.

  3. Step 3

    Once the beef is browned, add the second ½ of onion and brown. Then add in the tomatoes. Lower the heat and add in the saved broth.

  4. Step 4

    Simmer the stew for 40–45 minutes. Turn off heat and allow to sit for 15 minutes.

  5. Step 5

    In a pan, over a medium heat, start the sadza by adding all the water and half the maize. Mix well until smooth and keep stirring and cook for 10–12 minutes. Reduce heat and add in the remaining maize, a little at a time until it thickens. Stir occasionally, and if it gets too thick, you can add a little more water. Remove from heat.

  6. Step 6

    Bring a pan of water to the boil and cook the kale for 5 minutes, drain and serve with the stew and sadza.

Food facts

Maize is the main source of carbohydrate in this recipe, and the value has been provided for those who have been trained in insulin adjustment.

This recipe is low in potassium, when following quantities and serving sizes given, so is suitable if you have been advised to reduce the amount of potassium in your diet. Th is recipe is also low in phosphate, but does contain some, mainly provided by the beef, so if you have been prescribed a phosphate binder, take as directed.

This recipe is high in protein and suitable for those advised to eat more protein, such as those receiving dialysis. If you have been advised to eat less protein, you could adjust protein foods in other meals of the day.

This reicpe can be kept in an airtight container in the fridge (reheat thoroughly before serving). Sadza is best eaten fresh.

Make sure the beef is well cooked to avoid infection risk.