Lean Beef Stew with Mixed Vegetables: A Hearty, Healthy Delight

Extra Information

• Nutritional Value:
  Per serving (approximate): Calories – 250 | Protein – 25g | Carbohydrates – 20g | Fat – 8g | Fiber – 4g
• Occasion:
  Perfect for chilly evenings, Sunday suppers, or even meal prep for busy weekdays.
• Cost:
  Affordable! Using seasonal vegetables and lean cuts keeps costs down while maximizing flavor.

Ingredients

(Serves 6)

• 1 lb (450g) lean beef stew meat, trimmed of excess fat
• 2 tablespoons olive oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 2 medium carrots, sliced into rounds
• 2 celery stalks, chopped
• 2 medium potatoes, peeled and cubed
• 1 cup green beans, trimmed and halved
• 1 bell pepper, diced (any color works!)
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1 bay leaf
• 4 cups low-sodium beef broth
• 1 tablespoon tomato paste
• Salt and freshly ground black pepper, to taste
• 2 tablespoons all-purpose flour (optional, for thickening)
• Fresh parsley, chopped (for garnish)

Preparation Method

1. Prepare Your Ingredients:
   Start by dicing all your vegetables and trimming any visible fat from the beef. Having everything prepped beforehand makes the process smoother.
2. Sear the Beef:
   Heat 1 tablespoon of olive oil in a large pot over medium-high heat. Pat the beef dry with paper towels to ensure proper browning. Add half the beef to the pot and sear until golden brown on all sides, about 3-4 minutes per batch. Remove and set aside. Repeat with the remaining beef, adding more oil if needed.
3. Sauté the Aromatics:
   In the same pot, reduce the heat to medium and add the remaining olive oil. Toss in the onions and sauté until translucent, about 3 minutes. Stir in the garlic and cook for another minute until fragrant.
4. Add Spices and Vegetables:
   Sprinkle the smoked paprika, thyme, salt, and pepper into the pot. Stir well to coat the onions and garlic. Next, add the carrots, celery, potatoes, and bell pepper. Cook for 5 minutes, stirring occasionally, to soften slightly.
5. Deglaze and Simmer:
   Pour in the beef broth and scrape up any browned bits stuck to the bottom of the pot. This adds depth to the flavor. Stir in the tomato paste and return the seared beef to the pot. Add the bay leaf and bring the mixture to a boil. Once boiling, lower the heat to a simmer, cover, and let it cook for 1 hour, stirring occasionally.
6. Add Green Beans and Thicken (Optional):
   After an hour, stir in the green beans. If you prefer a thicker stew, mix the flour with 2 tablespoons of water to create a slurry and stir it into the pot. Continue simmering uncovered for another 20-30 minutes until the beef is tender and the sauce has thickened.
7. Garnish and Serve:
   Discard the bay leaf before serving. Ladle the stew into bowls and sprinkle with fresh parsley for a pop of color and freshness.

• Useful Tips:
  • For extra flavor, marinate the beef in Worcestershire sauce and herbs for 30 minutes before searing.
  • Leftovers taste even better the next day as the flavors meld together. Store in an airtight container in the fridge for up to 3 days.

Recipe Variations

I love experimenting with this stew, and over time, I’ve come up with a few variations that keep things exciting. If you’re like me and enjoy mixing things up, here are some ideas:

• Add Grains: Sometimes, I toss in a handful of barley or quinoa about 30 minutes before the stew is done. It adds a lovely texture and makes the dish even heartier.
• Switch Up the Veggies: Depending on the season or what’s in my fridge, I swap out vegetables. Sweet potatoes instead of regular ones, parsnips for carrots, or even mushrooms for an earthy twist—everything works beautifully.
• Spice It Up: For those who crave heat, I stir in a pinch of red pepper flakes or a dash of hot sauce toward the end. It gives the stew a nice kick without overpowering the other flavors.
• Make It Creamy: On occasion, I blend a small portion of the stew (just the veggies and broth) and stir it back in to create a creamy consistency. It’s indulgent but light enough not to weigh you down.

Side Dishes

To round out the meal, I usually pair this stew with something simple yet satisfying. Here’s what I recommend:

• Crusty Bread: There’s nothing better than dipping warm, crusty bread into the flavorful broth. It’s one of my favorite ways to soak up every last drop.
• Green Salad: A fresh side salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette balances the richness of the stew perfectly.
• Roasted Vegetables: When I’m feeling fancy, I roast some Brussels sprouts or asparagus with olive oil, garlic, and lemon zest. The caramelized edges complement the stew beautifully.
• Grain Bowls: For a more substantial option, I serve the stew over a bed of fluffy couscous, brown rice, or farro. It turns the dish into a complete grain bowl that’s both filling and nutritious.

Presentation Tips

Let’s face it—presentation matters! Even though this stew is already comforting and inviting, a little extra effort can make it look restaurant-worthy. Here’s how I do it:

• Garnish Generously: I always finish with a sprinkle of freshly chopped parsley or cilantro. The pop of green against the deep tones of the stew looks stunning and adds freshness to each bite.
• Use Beautiful Bowls: Serving the stew in wide, shallow bowls showcases all the colorful ingredients. I prefer rustic ceramic bowls because they add warmth and charm to the table.
• Drizzle with Olive Oil: Right before serving, I drizzle a thin stream of high-quality olive oil over the top. It adds a glossy sheen and enhances the overall flavor.
• Serve with Style: If I’m entertaining, I place slices of crusty bread or a small side salad on the same plate as the stew. It creates a cohesive look and makes the meal feel more intentional.
• Play with Layers: Instead of just ladling everything randomly into the bowl, I arrange the beef and veggies thoughtfully so each spoonful offers a bit of everything.