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Bean and Beef casserole

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Learning to cook without salt is the perfect beginning to a healthy diet. Here to help is Cooking from the Heart, a cookbook series sponsored by Pharma Dynamics. This recipe serves six and takes three hours of cooking.


1 cup (250 ml) dried white beans

2 tsp (10 ml) olive or canola oil

750 g stewing beef on the bone, cut into cubes and excess fat removed

2 onions, coarsely chopped

2 celery stalks with the leaves, thickly sliced

4 carrots, peeled and thickly sliced

1 tbsp (15 ml) grated fresh ginger

1 clove of garlic, crushed

4 tsp (20 ml) dried mixed herbs

4 whole cloves

2 bay leaves

½ tsp (2,5 ml) salt

4 cups (1 litre) strong Rooibos tea

3 ripe tomatoes, cubed

300 g cauliflower, cut into florets

2 large spinach leaves, cut into strips

lemon juice and black pepper to taste

3 tbsp (45 ml) chopped fresh parsley



  1. Place beans in a large bowl and cover with 3 cups (750 ml) cold water. Soak overnight, drain and rinse.
  2. Heat the oil in a large pot and fry meat until brown. Spoon out.
  3. Fry onions, celery and carrots in the pot for a few minutes. Add ginger, garlic, dried herbs, cloves and bay leaves and fry for another few minutes.
  4. Add the beans, meat, salt and tea and stir through. Simmer with a lid for 1½-2 hours or until the meat and beans are cooked.
  5. Stir in the tomatoes, cauliflower and spinach and simmer with a lid for 15-20 minutes or until just cooked. Add more tea, if necessary. Season with lemon juice and pepper and stir in the parsley.

Serve with a green salad or lightly cooked green veggies, if preferred. The beans and veggies provide enough carbs and this casserole does not have to be served on another starch – perfect when you need to manage the carbs in your meals.


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