Andy the gasman's stew

lamb stew

Serves 4

  • 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

First of all, you need to preheat your oven, but the temperature will depend on how long you want to cook the stew for. If you want it ready in 3 hours, preheat it to 180ºC/350ºF/gas 4, but if you want to cook it for 6 hours, then you need the oven on at 140ºC/275ºF/gas 1.



Put a large casserole-type pan on the hob on a high heat and add a couple of good lugs of olive oil. Let this heat up, then add your potatoes, onions, carrots, celery, rosemary, cumin, paprika, and orange zest and juice, and stir together. Cook for 1 minute, then mix around again before adding the meat, the chickpeas and the tomatoes. Season lightly with salt and pepper and pour over enough water to cover everything. Bring to the boil and put into the oven. You are now free to go out for a few hours (for the whole day if you want to!). Serve the stew in bowls with a dollop of yoghurt and a sprinkle of coriander leaves.

Nutritional Information

Andy the gasman's stew

A simple and satisfying one-pot wonder

0 foodies cooked this
Throw this meat stew with chunky veg and chickpeas together, cook it slowly and tweak it your way
Serves 4
6h 30m
Super easy
Print this recipe
Method

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.

First of all, you need to preheat your oven, but the temperature will depend on how long you want to cook the stew for. If you want it ready in 3 hours, preheat it to 180ºC/350ºF/gas 4, but if you want to cook it for 6 hours, then you need the oven on at 140ºC/275ºF/gas 1.

Put a large casserole-type pan on the hob on a high heat and add a couple of good lugs of olive oil. Let this heat up, then add your potatoes, onions, carrots, celery, rosemary, cumin, paprika, and orange zest and juice, and stir together. Cook for 1 minute, then mix around again before adding the meat, the chickpeas and the tomatoes. Season lightly with salt and pepper and pour over enough water to cover everything. Bring to the boil and put into the oven. You are now free to go out for a few hours (for the whole day if you want to!). Serve the stew in bowls with a dollop of yoghurt and a sprinkle of coriander leaves.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 684
    34%
  • Carbs 54.4g
    21%
  • Sugar 16.1g 18%
  • Fat 25.2g 36%
  • Saturates 6.9g 35%
  • Protein 55.5g 123%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 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