Beef Stew

 

Skill Level: Intermediate 
Serving Size: 10-12 oz. 
Course Soup
Total Time 1 hour
Calories 330kcal

Ingredients

  • 3 T. Olive oil, separated
  • 10 Garlic cloves, minced
  • 6 Parsnips, peeled, cut into thirds, medium diced
  • 6 Carrots, peeled, cut into thirds, medium diced
  • 1 Red onion, julienned
  • 1/3 to ½ cup AP flour
  • 6-8 oz. Cooking wine, red
  • 8 Red potatoes, small, medium diced
  • 2 lbs. Beef tips, grass-fed or local if possible
  • 8-10 cups Vegetable or beef stock, homemade or purchased
  • Salt to taste
  • Black pepper to taste

Instructions

  • Mince garlic followed by medium dicing the parsnips, carrots and julienne
  • the onion. Mix together.
  • Preheat large stockpot to medium high heat. Add 2 T. olive oil followed by
  • the previously diced vegetables, including the garlic. Stir and cook for 5-7
  • minutes, until fragrant.
  • Add additional 1 T. of olive oil to the pan followed by the AP flour to create
  • a roux. Continue to stir and drag the spoon at the bottom of the pan to
  • ensure everything is mixing together. Cook for 1 minute.
  • Deglaze the pan with cooking wine. Bring heat slightly down, to medium
  • heat.
  • While everything is marinating together, cook beef tips separately in a cast
  • iron pan or sauté pan over medium high heat. Season as desired (salt
  • and pepper).
  • Once cooked, roughly 4-6 minutes, add to the stockpot. Stir.
  • Add broth to pan followed by the potatoes. Bring to a simmer.
  • Simmer for 15-20 minutes until the potatoes are tender. Season to taste
  • (salt and pepper). Serve immediately.
  • This will freeze well if cooled down properly then stored in freezer friendly
  • containers.

Notes

This stew is warm, cozy and provides potassium, vitamin A, and essential amino acids. Nut free, dairy free. To make gluten-free, use quinoa flour.
 
Nutritional information:
Calories: 330 Fat: 9 gms Protein: 22 gms Carbohydrates: 39 gms Fiber: 5 gms Added Sugar: 0 gms Sodium: 580 mgs