Pumpkin Beef Stew

Dinner for two comfort food with lots of nutrients from pumpkin and carrots to keep your heart healthy.

Ingredients:

1 lb boneless blade beef, whole or cut in chunks

1 tbsp flour

1 tbsp minced garlic

1 tbsp soya sauce

1 1/2 tsps brown sugar

1 tsp minced ginger

1 1/2 tbsps olive oil

1 onion diced

1 pinch red pepper flakes

2 bay leaves

14 oz can diced tomatoes

1 tbsp tomato paste

2 cups peeled and cubed pumpkin

2 or 3 carrots, cut in rounds

2 cups beef broth

2 tbsps olive oil

fresh parsley

salt and pepper to taste

1 tbsp flour

Mix the flour, minced garlic, soya sauce, brown sugar and minced ginger together to make a paste. Slather all over the beef and marinate 30 minutes.

In a large skillet on high heat add the olive oil and sear the beef on all sides. Remove to a plate. Add a little more evoo and sauté the onion and red pepper flakes for 1 minute. Add the tomatoes and tomato  paste along with the bay leaves and broth. Return the beef to the pan and bring to a boil. Then reduce the heat, cover and simmer 1 1/2 hours. When half the time has past (so after about 45 minutes) add the carrots and pumpkin. You may want to add a little more broth just to cover the veggies. Cover the skillet and simmer another 45 minutes. Add salt and pepper to taste.

Remove the bay leaves, whisk in 1 tablespoon of flour and heat on high uncovered for about 10 minutes to slightly thicken the sauce.

Add fresh chopped parsley to serve.

Makes 2-3 servings

Adapted from: adorefoods.com

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