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Video and text recipe: Summer vegetable and beef pan fry.
Summer vegetable and beef pan fry
By Dan Lynch
This recipe contains many vegetables and about one pound of ground beef, preferably organic, grass-fed. It’s a great way to enjoy many vegetables with savory beef with a nice balance between meat and vegetables. You will feel not overly filled from meat alone or unsatisfied from bland vegetables. Despite its seemingly long length, it’s not difficult, especially if you watch the video and read through the recipe ahead of time. Will serve about six people, or yourself for about six separate meals from the leftoevers.
Onion
Garlic
Ginger
Zucchini
Chilies
Potatoes
Green beans
Tomato
Cilantro
Cumin
Salt pepper
Put pot of water on to boil, put two pans on low to pre-heat, prepare two-handfuls of beans ( trim) and three potatoes (lightly peel), chop one onion, the water will begin to boil while your cutting vegetables, when it does potatoes and beans in to simmer for about 15 minutes. On the video, I separated the beans and potatoes, but since they’re cooked the same amount of time, it’s fine to throw them all in together.
Chop two to three cloves of garlic doesn’t have to be minced, chop up some ginger (lightly peel rough spots).Combine onion, garlic and ginger together into a bowl and set aside,
Prepare one zucchini as prepared in video and then two to three chilies, then two carrots, and one to two tomato(s). Now preheat oven to 300, and turn heat to medium for preheating pans.
If it’s been 15 minutes for simmering for the potatoes and beans, drain them from the water and just let them sit in the pot. Now add butter, olive oil or coconut oil, or any mixture of them to pans. You can test pre-heat adequacy on the pans by dropping one chunk of onion in the pan with oil. It will lightly sizzle if the oil is hot enough. If/when pans are adequately heated, add onion, garlic and ginger mixture. Stir well to coat them on oil and turn heat down to medium low cook about 5-8 minutes.
While onions, garlic and ginger cook, cut beans in half and cut potatoes in half into smaller cubes, place potatoes on baking tray and put in oven. If the onion, garlic and ginger have cooked their 5-8 minutes, put all other vegetables into the pans, add more oil and salt. Then stir thoroughly for about two minutes until all are covered in oil, and while you’re stirring turn up the heat to medium high. As soon as you’re done stirring, reduce heat to medium low and cook for 15 to 20 minutes occasionally stirring. Turn to oven up to 400 for the potatoes and this will also go for 15 to 20 minutes.
Now you can prepare the ground beef: Chop cilantro or parsley. If cilantro has little roots at the bottom of them stems, use them! They have a lot of flavor. So you’d use jus the tiny root bud and the cilantro leaves. Mix it with the chopped parsley or cilantro, ground cumin and some pepper. The video method with chop sticks is highly optional, and it’s easiest to just use your hands.
If the vegetables have cooked 15-20 minutes, add the beef mixture and tomatoes to the pans, and turn the pans up to medium high. Stir with a butter knife, evenly breaking up the ground beef and dispersing throughout the vegetables. It should take about 5-10 minutes after adding the beef and tomatoes and stirring until everything is done. Pull the potatoes out of the oven, after it all cools a few minutes, enjoy.
Variation: cook rice or pasta instead of the potatoes.
