Ingredients For the beef and bean casserole 2 tbsp oil
700 g chuck or gravy beef, cut into 4 cm pieces
2 tbsp flour (gluten free if required)
3 cloves of garlic, crushed (exclude for low FODMAP)
1 onion, diced (exclude for low FODMAP)
2 large carrots, cut into 3cm pieces
2 sticks of celery, sliced
2 tbsp dried oregano
2 tsp thyme
3 tbsp tomato paste
400 g four bean mix, drained
1 red capsicum, sliced
4 tbsp sherry
1 tbsp Worcestershire sauce
1 Massel beef stock cube (dissolved in 1/2 cup water)
1 cup water
2 - 3 bay leaves
Sweet Potato mash 1 large sweet potato, peeled and cut into 3 cm cubes
2 cloves of garlic, crushed (exclude for low FODMAP)
1/4 - 1/2 cup milk (lactose free if required)
2 - 3 tbsp margarine (nuttelex if lactose free)
Salt and pepper, to season
For the Yorkshire puddings 12 tsp oil (or fat drippings)
1 1/2 cups milk (lactose fee if required)
1/2 tsp salt
1 1/4 cups of flour (gluten free if required)
You will need 1 large oven safe high sided pan or dish with a lid
12 hole muffin tray
Preheat the oven to 150 degrees.
To make the pudding batter, blend the eggs, milk, salt and flour until combined. Rest in the fridge for a minimum of 30 minutes. See Tips
The batter will combine in 30 seconds
Sauté the garlic and onion in 1 tbsp oil in a oven safe dish on medium heat until the onion is translucent. Add the celery, carrot, cook for 3 minutes and transfer to a plate.
Put the beef in a bag, season with salt and pepper, add flour, seal and toss to coat. Cook in batches until browned, add the herbs and stir.
Increase the heat to high, add the sherry, Worcestershire sauce, stock and water to deglaze the pan. Stir.
Add the celery and carrot mixture, capsicum, beans, season with salt, pepper and stir. Bring to the boil for 2 minutes.
Cover with a lid, bake for 2 1/2 hours.
Uncover, increase the temperature to 220 degrees and bake for 1/2 hour. Remove, take out the bay leaves, cover and set aside.
The meat will be tender and fall apart
Add 1 tsp of oil into each slot of the 12 muffin tray. Put in the oven for 2 - 3 minutes until hot (but not smoking).
Pour the batter into the muffin tray so each slot is 3/4 full. Bake immediately for 15 minutes or until golden brown.
The batter will sizzle when poured into the oil
Fluffy Yorkshire puddings
Cook the sweet potato in a saucepan with water until soft. Drain, add margarine, 1/4 cup milk and season with salt and pepper. Mash until smooth, add more milk if necessary. Add the garlic and stir until combined.
Serve the beef and bean casserole with mashed sweet potatoes and Yorkshire puddings. Enjoy!
The batter can made ahead up to 3 days in advance.
Reheat leftover puddings in 20 second bursts in the microwave.