Prep 30 mins
Cook 8 hrs 30 mins
We really enjoyed this simple low cal/low fat crock pot meal. The original recipe suggests to serve it over rice but we liked it just as it is with some sour cream (the original recipe suggests plain yogurt and cilantro instead of the sour cream). Recipe source: The Healthy Slow Cooker
- 1 tablespoon olive oil
- 2 lbs stewing beef, cut into cubes
- 1 -2 onion, chopped
- 1 tablespoon gingerroot, minced
- 2 garlic cloves, minced
- 1 piece cinnamon stick
- 1 teaspoon pepper
- 2 bay leaves
- 2 tablespoons cumin seeds, toasted (or 1 teaspoon ground cumin)
- 1 tablespoon coriander seed (or 1/2 teaspoon ground)
- 1 -2 cup beef broth (I used 1 can or 2 cups canned broth)
- 2 tablespoons tomato paste
- salt (I used canned broth so I skipped the salt) (optional)
- 1 red bell pepper, diced
- 1 -2 long green chili bell pepper, minced (I used hatch chili peppers)
- 4 cups cauliflower florets, cooked (or 1 head cauliflower, separated into florets)
- plain yogurt or sour cream
- 1⁄4 cup almonds, slivered and toasted, garnish
- 1⁄2 cup cilantro leaf, minced, garnish
- In a skillet over medium high heat heat the oil for about 30 seconds and then add the beef, in batches, cook stirring until browned (3-5 minutes). Transfer meat to slow cooker as it is brown.
- Reduce heat to medium, adding additional oil to pan if needed.
- Add onions, cook stirring until softened (3-5 minutes) and then stir in gingerroot, garlic, cinnamon stick, pepper, bay leaves and cumin and coriander, cook stirring for one more minute or so.
- Stir in beef broth and tomato paste and bring to a boil. Season with salt, if desired. Transfer to the slow cooker, stir well.
- Cover and cook on low for 6-8 hours or on High for 3-4 hours. Discard bay leaves and cinnamon stick.
- Stir in red pepper, chili pepper.
- Stir in cooked cauliflower.
- Cover and cook on high for 20-30 minutes or until pepper is tender.
- Serve with yogurt, toasted almonds and cilantro if desired.
Turned out really well! I agree with threeovens that the yogurt is a must (all the garnishes, really).
I overcooked the cauliflower a bit (got distracted), so you didn't really notice it in the final dish. I may try just tossing the raw florets in about halfway through the day next time.
I served it over some leftover mashed potatoes, and that worked really well! Rice was great, too.
Was looking for something to do with a 7 bone roast I had taken out of the freezer and a huge head of cauliflower...both time to use or lose, lol. I came upon this recipe and took a chance! I really loved it and more surprisingly, so did the kids (12 and 15 yo)!! I too, put everything in the crockpot after browning the beef I had cut into small cubes. I improvised a little with the spices however... I took a look at the ingredients in the bottle of Garam Marsala that I had and saw they were similar to what this recipe required so I put about 2 tsp in this, a little ground cinnamon (no sticks, sorry) and put all the spices in with the broth, heated it through and then added it to the crockpot over the beef. Put the cauliflower florets on the top and put the lid on. Stirred it after a few hours to get the cauliflower integrated. Came out great, kids loved it (I was skeptical with the GM spice, lol) and we served it over pasta noodles. Would be good over rice too. Thanks for the recipe!
Very nice recipe. The yogurt is a must! I didn't want to wait for it to cook in the slow-cooker so I cooked it on the stove-top in a Dutch oven over low to medium low heat (gentle simmer) for about 2 hours. I did need to periodically add more water. At the end I just dropped in the cauliflower florets (fresh, uncooked) to steam 5 minutes, stirred, and served! I served it with bulgur. Made for ZWT 6.