American · Dinner
Beef Stew
Classic American Braise (High-Protein)
A hearty American braise of seared beef chuck slow-cooked with potatoes, carrots, and cannellini beans in a rich red-wine and beef stock gravy. Aromatic onion, garlic, and thyme build the base, while beans lift protein and fibre. Served in a bowl with fresh parsley scattered over.
$7
25 minsPrep
135 minsCook
160 minsTotal
MediumLevel
Nutrition per serving
585Calories
51.8gProtein
17.2gFat
52.1gCarbs
8.9gSugar
12.4gFiber
1089mgSodium
117mgChol
5.1gSat Fat
1142mgPotassium
89mgCalcium
5.2mgIron
1.8mcgVitamin B12
12.1mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat the beef chuck cubes dry, season with salt and pepper, then toss with flour until lightly coated.
2
Sear
Heat olive oil in a heavy pot over medium-high heat and brown the beef in batches 6 to 8 minutes until a deep golden crust forms.
3
Sauté
Lower to medium heat, add the onion and carrot and cook 4 minutes until softened, then add the garlic and cook 1 minute until fragrant.
4
Bloom
Stir the tomato paste into vegetables over medium heat for 2 minutes until brick-red, then pour in red wine and simmer 2 minutes.
5
Braise
Return beef, add beef stock, thyme, and bay leaf, bring to a gentle simmer, cover and cook over low heat 90 minutes until fork-tender.
6
Plate
Add potato and cannellini beans, cover and simmer over low heat 25 minutes until vegetables are tender and gravy thickens, discard bay leaf, ladle into a bowl and scatter parsley over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz368g beef chuck, cut into 1.5-inch cubes
- 2 tbsp2 tbsp all-purpose flour, for dredging
- 2 tbsp2 tbsp olive oil
- 11 medium onion (150g)
- 22 medium carrot (140g), cut into chunks
- 11 oz311g potato, cut into chunks
- 4 cloves4 cloves garlic
- 2 tbsp2 tbsp tomato paste
- 1/2 cup120ml red wine
- 2 cup480ml beef stock
- 11 oz150g, half a 14oz can, drained cannellini beans
- 2 tsp2 tsp fresh thyme leaves
- 22 bay leaf
- 2 tbsp2 tbsp fresh parsley
- salt and black pepper to taste
