Get Fitness Meals.Home

Dinner · Medium

Salt Beef and Beans

Cayman-style salt-cured beef, dried kidney beans and coconut milk. Allow an overnight bean soak before the separate safety boil and gentle cooking; this is not a 20-minute canned-bean dish. Nutrition is an ingredient estimate because salt loss from the beef and coconut-milk brands vary.

Protein
23.1g
Energy
505.11 kcal
Carbs
28.81g
Fat
34.73g
Time
900 min
Serves
7
Halal
Sign in to save

What you need

Ingredients

Measured for 7 servings.

  • 454 gCooked salt-cured beef, not canned
  • 277.5 gDry Red Kidney Beans
  • 1 pcs (approx. 15 g)Red Chili
  • 2 pcs (approx. 30 g)Scallions
  • 1.2 gThyme
  • 5 gGarlic
  • 480 mlWater
  • 720 mlCanned Full-Fat Coconut Milk
  • 2 pcs (approx. 0.4 g)Bay Leaf
  • 6 pcs (approx. 1 g)Whole allspice berries
  • 10 gGarlic

Make it

Method

  1. The night before, soak the 277.5 g dried kidney beans in plenty of cold water for at least 12 hours; drain and discard the soaking water. Dice the 454 g cooked salt-cured beef. If it tastes very salty, briefly boil it in fresh water, drain, and repeat until pleasantly seasoned; discard this water. The listed 480 ml is the sauce water, not the water needed to soak or boil the beans.

  2. Put the soaked beans into a large pot, cover generously with fresh water and bring to a vigorous rolling boil for at least 30 minutes; do not use a slow cooker for this stage. Lower to a simmer and cook for about 60–90 minutes until a bean crushes easily between two fingers. Drain. During this time slice the two scallions, chop the 15 g red chilli and divide the 15 g garlic into a 5 g and a 10 g portion. Keep the six whole allspice berries for removal later.

  3. In a wide pot combine the cooked beans, prepared beef, chopped chilli, scallions, 1.2 g thyme, 5 g garlic, both bay leaves, six allspice berries, 720 ml full-fat canned coconut milk and 480 ml water. Simmer gently for 15 minutes, stirring so the coconut milk does not catch. Add the remaining 10 g garlic and cook for another 5 minutes. Remove bay leaves and whole allspice before serving. Divide the beans, beef and sauce into seven bowls. Rice shown in traditional serving suggestions is extra and not part of the calculated nutrition.

Per serving

Nutrition snapshot

Approximate values per serving; product brands and cooking losses can change them.

Protein
23.1g
Carbs
28.81g
Fat
34.73g
Energy
505.11 kcal

Related ideas

Related recipes selected by ingredients, meal type and intended use.