Andy the gasman's stew
You might have heard me talking about my mate Andy the Gasman – he's the one who didn't ever want to use his oven as he thought it might devalue the price of his house, so he left it in its cellophane wrapper! Five years on and nothing's changed, but I wanted to get him cooking, so this is something I invented for him to try out. It's so easy to make because all it involves is throwing a few things into the pot and leaving it in the oven for a while. In Andy's case, he'll go to a football match while it's cooking so it's ready as soon as he gets home. You can serve it as a stew or in tortillas with crunchy salad and guacamole. The other great thing about it is that you can bulk it out with different types of roughly chopped root veg, or butternut squash, or even with different types of beans (try cannellini, flageolet or butter beans), and if you want a bit of heat, feel free to add a couple of crumbled dried chillies.
Estimated Nutrition (whole recipe, rough)
Counts 16 of 17 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Lamb | 100g cooked | 294 |
| Beef | 100g cooked | 250 |
| Pork | 100g cooked | 242 |
| Potato | 1 medium (173g) baked | 161 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Orange | 1 medium (131g) | 62 |
| Red Onion | 1 medium (110g) | 44 |
| Plum | 1 medium (66g) | 30 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- olive oil
- 700 g potatoes, peeled and cut into 2.5cm dice
- 2 red onions, peeled and roughly chopped
- 2 carrots, peeled and roughly chopped
- 2 sticks celery, trimmed and roughly chopped
- 2 sprigs fresh rosemary, leaves picked
- 1 level teaspoon ground cumin
- 1 heaped tablespoon smoked paprika
- zest and juice of 1 orange
- 800 g stewing steak, quality lamb or higher-welfare pork, cubed
- 410 g good-quality tinned cooked chickpeas, drained
- 2x400 g good-quality tinned plum tomatoes, chopped
- sea salt
- freshly ground black pepper
- 1 tub fresh live yoghurt, to serve
- 1 handful fresh coriander, leaves picked, to serve