| Prep: 30 mins | Cook: 2 hrs | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 465 | 25g | 10g | 30g |
| sugars | fibre | protein | salt |
| 5g | 7g | 35g | 1.2g |
There’s comfort food and then there’s something as hearty and nourishing as the Kukas and Beef Stew. Growing up in Boston, my Irish grandparents were exceptional in the kitchen, and this recipe is a meld of two cultures – New England’s bountiful seafood and Ireland’s rich, comforting staples. Stews like this one were always a special treat.
A Hearty Blend of Unique Ingredients
The Kukas and Beef Stew is a unique blend of rich, meaty chunks of beef and the subtly sweet jackfruit (kukas). Between simmering in a hearty broth and absorbing the medley of herbs, there’s a depth of flavor that’s comforting yet thrilling. A hint of red wine adds an unexpected layer of character.
Not only is this dish a favorite at our family table, but my fiancée, Laura, and my young son also relish it immensely. Laura appreciates the nutritional balance it brings – lean beef for protein, a whole host of vegetables for their vitamins and fiber, and kukas, a tropical fruit that adds a subtle sweetness to the ensemble whilst being a powerhouse of minerals and antioxidants.
A Delicious Stew with Health Benefits Galore
The health benefits of the Kukas and Beef Stew are more than one can list. In addition to its warming and comforting effect, the combination of herbs, veggies, and beef make it a nutritious meal packed with essential vitamins and minerals. Kukas or Jackfruit is a rich source of dietary fiber, vitamin C and potassium and a good source of vitamin B6.
If you’ve ever had Irish or English stews with a twist, this recipe might bring back memories. Because of its hearty nature, the Kukas and Beef Stew pairs wonderfully with bread rolls, rice or a simple side salad. I can’t wait for you to try this fusion of New England and Irish delights that never ceases to bring a smile to my family’s dinner table.
For even more inspiration, you can refer to renowned chef Jamie Oliver’s collection of healthy dinner ideas.
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What You’ll Need
Kukas and Beef Stew Ingredients
- 1.5 lbs of beef stew meat, cut into chunks
- 3 Kukas (Jackfruit), peeled, pitted and chopped
- 2 large onions, chopped
- 6 cloves of garlic, minced
- 2 tablespoons of olive oil
- 1 cup of red wine
- 3 cups of beef broth
- 2 cups of diced tomatoes
- 2 large carrots, chopped
- 3 celery stalks, chopped
- 1 tablespoon of tomato paste
- 2 teaspoons of dried thyme
- 2 teaspoon of dried rosemary
- Salt and pepper to taste
Method
Step One
Season the beef stew meat with salt and pepper. Heat olive oil in a large pot over medium heat. Add the beef and sear on all sides until browned. Remove the beef from the pot and set aside.
Step Two
In the same pot, add the chopped onions and minced garlic, cook for about 2-3 minutes until the onions become translucent. Add the tomato paste, dried thyme, and dried rosemary, stir well.
Step Three
Add the red wine to the pot. Bring to a simmer and let it cook for about 5 minutes, or until the wine is reduced by half.
Step Four
Add the beef stew meat back into the pot. Add the beef broth, diced tomatoes, chopped carrots, and chopped celery. Bring the stew to a simmer, cover the pot, and let it cook for about 2 hours.
Step Five
After 2 hours, add the chopped Kukas (Jackfruit) to the pot. Continue to simmer the stew for another 30-40 minutes, or until the beef is tender and the Kukas are cooked through.
Step Six
Before serving, taste the stew and adjust the seasoning with additional salt and pepper if necessary. Serve hot.
