Healthy Winter Beef Stew Recipe

Kickstart your New Year with a focus on well-being and flavorful, wholesome meals.

Our upcoming collection of nutritious recipes is designed to invigorate your meal plan with a variety of healthy, delicious options. From energizing breakfasts to hearty dinners, find inspiration to eat well and feel great in 2024.

As January arrives, we transition from the indulgent delights of the holiday season. Our plates were filled with rich, luxurious foods, and perhaps a few too many sweet treats. It’s a time when our bodies crave a return to simpler, more wholesome flavors. Embracing healthier eating as we enter the new year isn’t just about adopting a “new year, new you” mindset. It’s about acknowledging that our recent feasts were more extravagant than our usual fare, and it’s time to reset with fresh, nutritious choices. Keep in mind, a sustainable change is key – a drastic shift in eating habits is often short-lived. Let’s gently guide our diets back to balance with enjoyable and healthful foods.

How healthy is a hearty beef stew? Here’s a breakdown of the health properties of some of the key ingredients.

Lean Beef: Lean beef is an excellent source of protein, which is vital for muscle building and repair. It’s also rich in iron, which is crucial for forming hemoglobin that carries oxygen in the blood. Additionally, it contains zinc for immune function and B vitamins for energy production.
Carrots: Carrots are well-known for their high beta-carotene content, which is converted into vitamin A in the body. This is essential for good vision, immune function, and skin health. They are also a good source of fiber, antioxidants, and several vitamins and minerals.
Parsnips: Similar to carrots, parsnips are high in fiber, which aids in digestion and maintaining a healthy gut. They also contain antioxidants and essential minerals like potassium and folate.
Potatoes & Sweet Potatoes: Both are good sources of carbohydrates for energy. Sweet potatoes are exceptionally high in vitamin A and beta-carotene, while regular potatoes provide vitamin C and potassium. Their fiber content also helps in maintaining a healthy digestive system.
Onions: Onions are low in calories but high in vitamins and minerals, including vitamin C, which supports the immune system, and is an antioxidant. They also contain cancer-fighting compounds and may help reduce blood sugar levels.
Red Bell Peppers: These are high in vitamin C and antioxidants. They also contain a decent amount of fiber, vitamin B6, and folate.
Garlic: Garlic is renowned for its health benefits, including its ability to combat sickness like the common cold. It’s also believed to help reduce blood pressure and improve cholesterol levels, potentially reducing the risk of heart disease.
Olive Oil: A staple in healthy diets, olive oil is rich in monounsaturated fats, which are good for heart health. It’s also packed with antioxidants and has anti-inflammatory properties.
Herbs (Thyme & Rosemary): These herbs not only add flavor but also have health benefits. Thyme has antibacterial and antiseptic properties, and rosemary is known for its anti-inflammatory and antioxidant benefits.

Each ingredient brings its unique set of health benefits to the stew, making it a nutritious as well as a delicious meal. Let’s make it!

Healthy Winter Beef Stew Recipe

Ingredients

Beef: 1.5 lbs lean beef stew meat, trimmed and cut into chunks.
Vegetables: 2 carrots (sliced), 2 parsnips (sliced), 1 large onion (chopped), 2 potatoes (cubed), 1 sweet potato (cubed), 1 red bell pepper (chopped).
Flavor Enhancers: 3 cloves garlic (minced), 1 tsp fresh thyme, 1 tsp rosemary.
Broth: 4 cups low-sodium beef broth.
Tomato Paste: 2 tbsp for richness.
Worcestershire Sauce: 1 tbsp for depth of flavor.
Olive Oil: 2 tbsp for cooking.
Salt & Pepper: To taste.
Fresh Parsley: Chopped, for garnish.

Instructions

Brown the Beef: In a large pot, heat 1 tbsp olive oil over medium-high heat. Add beef chunks, season with salt and pepper, and cook until browned. Remove beef and set aside.
Sauté Vegetables: In the same pot, add the remaining olive oil. Add onions, garlic, carrots, and parsnips. Sauté for 5 minutes until onions are translucent.
Combine Ingredients: Return the beef to the pot. Add potatoes, sweet potato, red bell pepper, thyme, rosemary, tomato paste, and Worcestershire sauce. Stir well.

Add Broth: Pour in the beef broth, ensuring that the ingredients are fully submerged. Bring to a boil.
Simmer: Reduce heat to low and let simmer, covered, for about 1.5 to 2 hours, or until the beef is tender and the stew has thickened.
Garnish and Serve: Once ready, adjust seasoning with salt and pepper. Garnish with fresh parsley before serving.
You’ll need a good, thick crusty bread for this delicious dish, we suggest The Essential Baking Company.

Are you a dredger? Read on.

Modified Beef Stew Instructions with Flour-Dredged Meat

Additional Ingredient:

All-Purpose Flour: 1/3 cup for dredging.

Modified Steps:

Prepare the Beef: Pat the beef chunks dry with a paper towel. Season them with salt and pepper.
Dredge the Beef: Place the all-purpose flour in a shallow dish. Dredge each piece of beef in the flour, shaking off the excess. This will help in thickening the stew and give the meat a nice crust.
Brown the Beef: Heat 1 tablespoon of olive oil in a large pot over medium-high heat. Add the flour-dredged beef chunks in batches, so they don’t crowd the pot. Brown the meat on all sides, then remove and set aside.

Continue as Usual: Follow the original recipe from step 2 onwards, where you sauté the vegetables, then add back the beef and combine with the other ingredients.
Thickening the Stew: As the stew cooks, the flour from the beef will help thicken the broth. If you find the stew is thicker than you like, you can add a bit more broth or water to reach your desired consistency.
Final Steps: Proceed with the simmering and garnishing steps as per the original recipe.

Dredging the meat in flour not only helps thicken the stew but also adds a delightful depth of flavor and texture to the beef. Enjoy your hearty and savory beef stew!