Fijian-style Slow-cooked Beef and Bean Stew

Ingredients

In this Fijian adaptation of the Hungarian Sólet, we infuse the dish with tropical flavors and ingredients commonly found in Fijian cuisine. The original recipe's heavy use of paprika is replaced with fragrant spices like ginger, turmeric, and cumin. Coconut milk is added to create a luscious sauce that complements the slow-cooked beef and beans, giving it a distinct Fijian twist. We alse have the original recipe for Sólet, so you can check it out.

• 500g (1.1 lb) beef, cubed 500g (1.1 lb) beef, cubed
• 2 cups (400g) kidney beans, soaked overnight 2 cups (400g) kidney beans, soaked overnight
• 1 onion, finely chopped 1 onion, finely chopped
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 1 thumb-sized piece of ginger, grated 1 thumb-sized piece of ginger, grated
• 1 teaspoon ground turmeric 1 teaspoon ground turmeric
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• 1 teaspoon chili powder (optional for heat) 1 teaspoon chili powder (optional for heat)
• 1 cup (240ml) coconut milk 1 cup (240ml) coconut milk
• 2 cups (470ml) beef broth 2 cups (470ml) beef broth
• 2 tablespoons vegetable oil 2 tablespoons vegetable oil
• Salt and pepper to taste Salt and pepper to taste
• Fresh cilantro, chopped (for garnish) Fresh cilantro, chopped (for garnish)

Nutrition

• Calories (kcal / KJ): 450 kcal / 1884 KJ
• Fat (total, saturated): 25g, 15g
• Carbohydrates (total, sugars): 20g, 3g
• Protein: 35g
• Fiber: 6g
• Salt: 1.5g

Preparation

1. 1.
   Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and minced garlic, and sauté until golden brown.
2. 2.
   Add the cubed beef to the pot and cook until browned on all sides.
3. 3.
   Stir in the grated ginger, ground turmeric, ground cumin, ground coriander, and chili powder (if using). Cook for 1-2 minutes until fragrant.
4. 4.
   Drain the soaked kidney beans and add them to the pot along with the coconut milk and beef broth. Season with salt and pepper to taste.
5. 5.
   Bring the stew to a boil, then reduce the heat to low. Cover the pot and simmer for 2-3 hours, or until the beef is tender and the flavors have melded together.
6. 6.
   Serve the Fijian-style Sólet hot, garnished with fresh cilantro. Enjoy with steamed rice or roti.

Treat your ingredients with care...

• Beef — Choose a tender cut of beef suitable for slow cooking, such as chuck or stewing beef. Trim any excess fat before cubing.
• Kidney beans — Soak the beans overnight to ensure they cook evenly and become tender. Alternatively, you can use canned kidney beans, rinsed and drained.

Tips & Tricks

• For an extra burst of flavor, marinate the beef cubes in a mixture of ginger, garlic, and spices for a few hours before cooking.
• Adjust the spiciness by adding more or less chili powder according to your preference.
• If you prefer a thicker sauce, you can simmer the stew uncovered for the last 30 minutes to reduce the liquid.
• Leftovers taste even better the next day as the flavors continue to develop.

Serving advice

Serve the Fijian-style Sólet with steamed rice or roti for a complete and satisfying meal. The stew can also be enjoyed on its own as a comforting and flavorful dish.

Presentation advice

Garnish the Fijian-style Sólet with a sprinkle of fresh cilantro to add a pop of color and freshness. Serve it in a deep bowl or on a plate, allowing the vibrant colors of the stew to shine through.