Kala Bhuna (Bengali Spiced Beef Stew)
ger additional
Time4 hr
Yield7 portions
Energy400 kcal
Components4
Ingredients
- 2tspspice, peppercorns
- 0.0312tspspice, nutmeg
- 0.75tspspice, celery seed
- 5tspspice, cumin, seed
- 4tspspice, coriander, seed
- 8perspice, clove, whole≈ 0.755 tsp spice, clove, whole
- 10singlespice, cardamom, green, pod≈ 2 tsp spice, cardamom, green, pod
- 2singlespice, cardamom, black, pod≈ 0.3 tsp spice, cardamom, black, pod
- 0.5tspmustard seeds, black
- 1200gbeef, lean diced
- 2wholeonion, red≈ 153 g onion, red
- 6tspGarlic Paste
- 6tspGinger Paste
- 4tspspice, chili powder
- 1tspspice, turmeric
- 3perherb, bay leaf
- 1perspice, cinnamon stick
- 3single, 5gchilli, green finger
- 15mlvinegar, distilled white≈ 15 g vinegar, distilled white
- 2tspsalt
- 65mlMustard-Infused Grapeseed Oil (Mustard oil substitute)
- 150mlwater≈ 150 g water
- 2tspPanch Phoron (Bengali Spice)
- 35mlMustard-Infused Grapeseed Oil (Mustard oil substitute)
- 2wholeonion, red≈ 153 g onion, red
- 7.5mlsoy sauce≈ 8.1 g soy sauce
- 2tspspice, garam masala
- 3single, 5gchilli, green finger
Instructions
Kala Bhuna
Process
- Prep:
- Cube the beef
- Thinly slice the red onions
- Preheat the oven to 150C
- Spice blend
- Dry toast the spice blend seeds and pods together, until the spices are warm, fragrant and slightly browned - approx 1 minute
- Remove from heat, allow to cool for a few minutes
- Finely grind in a spice grinder
- Kala Bhuna
- Combine the beef along with its batch of ingredients in a bowl (or the dutch oven); toss everything together until everything is evenly coated with the spices
- Set the dutch oven over high heat and cook, stirring often, until the meat is warmed through - 4-5 minutes.
- Reduce to low and cook, covered, until the meat releases some moisture - approx 5 minutes
- Add the water, stir to combine and bring to a simmer
- Cover with a lid and transfer to the oven; cook until the meat is tender and can be pierced without resistance - approx 2 hours
- *** WAIT 2 HOURS (but see below for next step) ***
- Fried onion mix
- Add the mustard oil and panch phoron to a saucepan over medium heat
- When the seeds start to sizzle reduce to low and add the remaining onions. Cook, stirring occasionally, until golden brown and tender - 20-25 minutes.
- Remove from heat and set aside
- Dutch oven back on the hob
- Add the fried onions, soy sauce and garam masala
- Stir and scrape the bottom and sides frequently; cook, uncovered, until the sauce is reduced and darkened - 12-15 minutes.
- Add the remaining chiles - halved, slitted, but not chopped.
- Cover, remove from heat, rest for at least 10 minutes.
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 400 | 2803 |
| Protein | 37.5 | 262.8 |
| Carbohydrates | 8.2 | 57.5 |
| Total Sugars | 3.5 | 24.3 |
| Free Sugars | 0.0 | 0.0 |
| Fat | 23.7 | 166.0 |
| Saturated Fat | 5.0 | 35.2 |
| Fibre | 3.6 | 25.0 |
| Alcohol | 0.0 | 0.0 |
| Salt | 2.7 | 18.9 |
| Iron | 7.27 | 50.9 |
| Calcium | 70 | 490 |
| Vitamin B12 | 3.43 | 24 |
| Omega 3 | 17.1 | 120 |
| Magnesium | 39.9 | 279 |
| Potassium | 611 | 4280 |
| Caffeine | 0 | 0 |
| Cost | £2.63 | £18.42 |
Component details (4)
Aggregated amounts used by this recipe.
- Garlic Paste — Amount required: 6 tsp
- Ginger Paste — Amount required: 6 tsp
- Mustard-Infused Grapeseed Oil (Mustard oil substitute) — Amount required: 100 ml
- Panch Phoron (Bengali Spice) — Amount required: 2 tsp