A simple beef casserole designed for batch cooking and freezing.
Uses lean diced beef, vegetables, and a tomato-based sauce.
Designed for repeatable lunches, stable reheating, and portion control.
- ⏲️ Prep time: ~20 min
- 🍳 Cook time: ~90 min
- ❄️ Freezer-friendly
- 🍽️ Servings: 4
Ingredients
Beef Casserole
- 400 g lean diced beef
- 1 large onion, diced
- 2 cloves garlic, minced
- 300 g potatoes, diced
- 200 g carrots, sliced
- 400 g canned tomatoes (1 standard can)
- 250 mL beef stock (or water)
- 1 tbsp tomato paste
- 1/2 tbsp neutral oil
- 1 tsp salt, adjust to taste
- Black pepper, to taste
- Paprika or smoked paprika, to taste
- Dried thyme or 1 bay leaf (optional)
Directions
Beef Casserole
- Heat the oil in a heavy pot over medium-high heat.
- Brown the beef in batches until well coloured. Remove and set aside.
- Reduce heat to medium, add the onion and 1 tsp salt, and sauté until soft.
- Add garlic and cook briefly until fragrant.
- Return beef to the pot and add tomato paste. Stir to coat.
- Add canned tomatoes, stock, potatoes, carrots, and spices.
- Bring to a gentle simmer, cover, and cook for 75–90 minutes, stirring occasionally.
- Beef should be tender and sauce thickened. Adjust seasoning if needed.
Portioning & Storage
Per portion (plated):
- 1/4 batch beef casserole (~400 g)
For freezing:
- Portion into individual containers while hot
- Allow to cool fully before freezing
Storage
- Refrigerator: up to 3 days
- Freezer: up to 3 months
Nutritional Information (Approximate)
(1 portion = 1/4 batch beef casserole, ~400 g ready-to-eat food)
| Nutrient | Per portion | Per 100 g |
|---|---|---|
| Energy | ~520 kcal | ~130 kcal |
| Protein | ~40 g | ~10 g |
| Total carbohydrates | ~45 g | ~11 g |
| Sugars | ~9 g | ~2 g |
| Fat | ~18 g | ~4.5 g |
| Saturated fat | ~7 g | ~1.8 g |
| Fibre | ~7 g | ~1.8 g |
| Sodium | ~900 mg | ~225 mg |
Sodium assumption: includes sodium from all ingredients plus 1 tsp salt added to the full batch.
Conversion used: 1 tsp salt ≈ 2,360 mg sodium.
Notes
- Lean beef benefits from long, gentle cooking to avoid drying.
- Browning the beef separately improves flavour without excess fat.
- Potatoes contribute natural thickening; no flour is required.
- Texture improves after cooling and reheating.
- Suitable as a standalone lunch or served with rice or bread if higher calories are needed.