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Beef and Vegetable Casserole with Red Wine

During the stressful exam period, ensure your kids are eating the right nutrients. Red meat, such as beef and lamb, are the best sources of iron and zinc, and are proven to improve concentration.


  • 800g chuck steak, trimmed of fat and diced   

  • 2 tbsp plain flour   

  • 2 tbsp olive oil   

  • 1 brown onion, sliced   

  • carrots, cut into large pieces   

  • 200g mushrooms, quartered      

  • 300ml red wine   

  • 500ml salt-reduced beef stock   

  • 2 zucchini, cut into large pieces   

  • Lemon zest, chopped parsley and mashed potato, to serve   


  • 1.

    Place the beef in a bowl and toss in flour. Preheat oven to 170C.

  • 2.

    Add 2 tsp of oil to a large casserole dish over high heat, add half the beef and cook until browned on both sides. Remove from casserole dish and repeat process with 2 tsp oil and remaining beef. Set aside.

  • 3.

    Add the remaining oil and the onion, carrots and mushrooms to the casserole dish. Cook, stirring for 3 minutes or until lightly coloured. Add the red wine, beef stock and beef to the dish and bring to the boil.

  • 4.

    Cover and cook in the oven for 2 hours or until the meat is tender. Add the zucchini for the final 20 minutes of cooking time.

  • 5.

    Serve with mashed potato, lemon zest and chopped parsley.    


For more information on iron-rich meal plans, study tips and healthy recipes, click here.

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