Game and Bean Italian inspired stew
I don’t eat a lot of red meat, but struggling with my iron and energy levels means that I feel better when I do have some in my diet (1-2 per week). Game meat is an excellent way to consume red meat, it is totally wild meaning that hopefully it has had a free and unadulterated life. As well as eating wild diet which means it has a nutritionally superior nutritional profile to its grain-fed farmed cousins. It is leaner with healthier fat content, plus is it is delicious and usually cheap – win win. This is one of my favourite winter warming recipes packed with veg, beans and herbs to make sure you are still getting optimal serving of plant based food.
Ingredients – Serves 5-6
1 tbsp Olive oil
1 Onion (chopped)
4 cloves Garlic (finely chopped)
3 sticks Celery (chopped)
2 Carrots (chopped)
500g Game meat (used a combo pheasant, partridge, venison)
1 tbsp Flour (can use gluten free)
1 x 400g can Chopped tomatoes
1ltr Organic beef stock or bone broth
3 large Rosemary twigs
2 x 400g can Cannellini beans (drained)
Sea salt and black pepper to taste
Heat the oil in a large pan or stewing pot. Add the onions, carrots, celery and garlic, sauté for 5-10mins. Add the game to brown. Then stir in the flour until it disappears. Add the stock, tomatoes, rosemary and seasoning, bring to a simmer and cover for 1.5hours.
Remove the lid, remove the rosemary twigs (the leaves will have incorporated into the stew). Add in the beans and simmer with the lid off for another 30mins, the sauce should reduce a little to make a nice consistency of moist with beans, veg and meat.
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