Beef Curry – ED3.0 friendly

ED3 Friendly Beef Curry


  • 1 tbls coriander ground
  • 1 tbls cumin, ground
  • ½ tbls turmeric, ground
  • 1 tsp black pepper
  • 1 tsp chilli powder
  • ½ tbls grated ginger
  • Juice from 1 lemon and rind
  • 1 diced onion.
  • 2 cloves garlic
  • 2 tbls coconut oil
  • 600g chuck steak, extra lean
  • 1 ½ cups broccoli, cut into chunks
  • ½ cauliflower, cut into florets
  • 1 litre beef stock


  1. Combine first seven ingredients to form a paste with a little water. Set aside.
  2. Heat 1 tbs coconut oil in a large pan.
  3. In batches brown the beef.
  4. Take out of pan or move to one side.
  5. Add spice paste and cook for a minute.
  6. Add diced onion and crushed garlic and cook until soft and transparent in spice.
  7. Put beef back into the pot and stir to coat with the spice paste.
  8. Add the broccoli and cauliflower and stir to combine.
  9. Add the stock and bring to the boil. Now reduce to a simmer and cook covered for about 1½ hours.Beef will be tender.
  10. Remove lid, add coconut water and let the sauce thicken slightly.

Serve on mashed cauliflower.

To serve, garnish with shredded mint and a lemon cheek.


  1. Follow the first 8 steps as above
  2. transfer to crockpot and add half a litre stock and half a cup of coconut water.
  3. Set on high for 2 hours, reduce to low and come back end of day to a superb beef curry.

Serve as above.

If there is any left, allow the curry to cool before storing in containers in the freezer.


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