Senegalese Couscous with Beef and Vegetable Sauce

A traditional West African dish featuring steamed millet, corn, and quinoa served with a hearty beef and root vegetable sauce.

Gluten-Free Healthy Beef Root Vegetables African

Estimated Nutrition

Calories

614.2

kcal / serving

3685.2 kcal total

Carbs

71.6g

per serving

429.5 g total

Fat

19.8g

per serving

118.6 g total

Protein

37.6g

per serving

225.4 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

100

Tomato Purée

Dairy

14.1

Butter

GrainsCereals

150

Millet Couscous

150

Corn Couscous

200

Fonio

Or quinoa

Meat

750

Beef

Topside chunks

NutsSeeds

pinch

Salt

To taste

pinch

Black Pepper

Freshly ground to taste

clove

Garlic

Crushed

OilsFats

29.6

Vegetable Oil

Vegetables

100

Tomato Passata

250

Onions

Chopped

100

Carrots

Chopped

100

Turnips

Chopped

100

Sweet Potato

Chopped

0.5

piece

Leek

Chopped

stalk

Celery

Chopped

Method

Soak millet, corn couscous, and fonio in separate bowls of water for 20 minutes and drain.

Par-boil quinoa for 10 minutes if using as a substitute and drain thoroughly.

Steam all grains together for 20 minutes until cooked through.

Stir in the butter and remove the grains from the heat.

Brown the beef chunks in oil within a pan.

Add tomato purée, passata, water, salt, and pepper to the beef.

Add chopped vegetables and garlic to the pan after 10 minutes of simmering.

Simmer for 15 minutes until the sauce thickens and vegetables are firm.

Serve the steamed couscous topped with the beef and vegetable sauce.