Beef With Cauliflower (Crock Pot)

Jun 09, 2023June 9, 20230 5
Slow Cooker Beef With Cauliflower - A flavorful dish packed with nutrients and spices
in Main

Prep

30 min

Cook

8 hrs

Ready In

8 hrs 30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

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

Nutrision Information

Servings Per Recipe
6
Calories
421
Sugar
4g
Fat
25g
This slow cooker beef with cauliflower recipe is a great choice for busy weeknights or for meal prep. Stewing beef becomes extra tender when cooked low and slow with a fragrant mix of spices, tomato paste, and beef broth, creating a rich and flavorful sauce that can be served over steamed cauliflower florets or with rice or bread. This recipe is packed with protein, fiber, vitamins, and minerals that promote health and wellbeing. With added bell peppers and green chili peppers, this recipe can be made as spicy or mild as you prefer. It's perfect for those who want to enjoy a hearty, comforting dish without spending hours in the kitchen.

Instructions

1.In a large skillet, heat olive oil over medium-high heat. When hot, add the beef and cook until browned on all sides.
2.Add the chopped onions, garlic, and ginger to the skillet and sauté until onions are softened.
3.Add the cinnamon stick, bay leaves, pepper, cumin seeds, and coriander seed. Stir the mixture.
4.Transfer the beef mixture to the slow cooker and pour in the beef broth. Add the tomato paste and stir.
5.Cover and cook on low for 6-8 hours or on high for 3-4 hours.
6.During the last hour of cooking, add the diced bell peppers and minced long green chili peppers.
7.Serve with steamed cauliflower florets on top of rice or with Nan bread.
8.Garnish with slivered and toasted almonds and minced cilantro leaves.

PROS

The slow cooker turns tough cuts of beef into tender, succulent bites.

Beef and cauliflower are nutritious and delicious combinations rich in vitamins and minerals.

Cumin and coriander seeds, ginger, and garlic are known for their anti-inflammatory effects and can aid digestion.

This recipe provides an excellent source of protein and fiber.

CONS

This recipe contains red meat which, if consumed excessively, may increase the risk of heart disease and certain types of cancer.

People with gout or kidney problems should limit their intake of foods high in purine and sodium, such as meat and broth.

The recipe may require some preparation time for toasting spices and cooking cauliflower.

HEALTH & BENEFITS

Beef is a good source of heme iron, zinc, and vitamin B12 that helps with energy and cognitive function. Iron-deficiency anemia and vitamin B12 deficiency may affect brain development, immune system, and mood.
Cauliflower is a cruciferous vegetable rich in fiber, antioxidants, and choline, which is important for brain health and fetal development during pregnancy. Choline may also reduce inflammation, lower blood pressure, and protect against fatty liver.
Spices like cinnamon, cumin, and coriander seeds contain bioactive compounds such as polyphenols that exhibit antioxidant, anti-inflammatory, and antimicrobial properties. They have been linked to reducing oxidative stress, improving blood sugar control, and promoting gut health.

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