Estufao with Cape Verdean Flavors

Ingredients

• 500g (1.1 lb) beef, cubed 500g (1.1 lb) beef, cubed
• 2 tablespoons olive oil 2 tablespoons olive oil
• 1 onion, finely chopped 1 onion, finely chopped
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 2 tomatoes, diced 2 tomatoes, diced
• 2 carrots, sliced 2 carrots, sliced
• 2 potatoes, peeled and cubed 2 potatoes, peeled and cubed
• 1 bell pepper, diced 1 bell pepper, diced
• 2 bay leaves 2 bay leaves
• 1 teaspoon paprika 1 teaspoon paprika
• 1 teaspoon cumin 1 teaspoon cumin
• 1 teaspoon salt 1 teaspoon salt
• 1/2 teaspoon black pepper 1/2 teaspoon black pepper
• 2 cups (470ml) beef broth 2 cups (470ml) beef broth
• Fresh parsley, for garnish Fresh parsley, for garnish

Nutrition

• Calories (kcal / KJ): 350 kcal / 1465 KJ
• Fat (total, saturated): 15g, 4g
• Carbohydrates (total, sugars): 20g, 4g
• Protein: 30g
• Fiber: 4g
• Salt: 1.5g

Preparation

1. 1.
   Heat the olive oil in a large pot over medium heat. Add the onions and garlic, and sauté until they become translucent.
2. 2.
   Add the beef cubes to the pot and brown them on all sides.
3. 3.
   Stir in the diced tomatoes, carrots, potatoes, bell pepper, bay leaves, paprika, cumin, salt, and black pepper. Cook for a few minutes to allow the flavors to meld together.
4. 4.
   Pour in the beef broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for about 2 hours or until the beef is tender.
5. 5.
   Once the stew is ready, remove the bay leaves and garnish with fresh parsley.
6. 6.
   Serve the Estufao hot with rice or cornmeal.

Treat your ingredients with care...

• Beef — For a more tender result, choose a cut of beef that is suitable for slow cooking, such as chuck or stewing beef.

Tips & Tricks

• To enhance the flavors, marinate the beef cubes in the spices overnight before cooking.
• For a spicier kick, add a pinch of chili flakes or a diced chili pepper to the stew.
• If you prefer a thicker sauce, mix a tablespoon of cornstarch with water and add it to the stew during the last 10 minutes of cooking.

Serving advice

Serve the Estufao with a side of fluffy white rice or traditional Cape Verdean cornmeal, known as "cachupa." This will complement the flavors of the stew and provide a satisfying and filling meal.

Presentation advice

Garnish the Estufao with a sprinkle of fresh parsley on top to add a pop of color. Serve it in a deep bowl or plate to showcase the vibrant colors of the stew and its accompanying vegetables.