Vegetable Beef Stew
This one-pot meal is a family favorite. It has lots of vegetables and is gluten-free. You can add salt and pepper to taste. One of my granddaughters like to add brown rice to her bowl of Vegetable Beef Stew. She has to be gluten-free so the extra calories are warranted. It seems like she is always training for a ½ marathon somewhere. Note: you can make this in an Instant Pot.
Instructions
In a large pot, heat the olive oil over medium-high heat. Add ½ of beef cubes and sauté for about 5 minutes, stirring until browned on all sides. Remove the beef from the pot & then add the rest of the beef then remove beef & set aside. Sauté the onions until translucent stirring often about 5 minutes. Remove onion from the pot. Add carrots, celery and garlic. Sauté for about 5 minutes for about 5 minutes until tender. Return beef and onions to the pot & add tomatoes, tomato paste, broth, oregano, and water. Bring to a boil. Then, simmer for about an hour or until beef is tender. Add the diced potatoes and bring back to boil and lower heat, cover and simmer about 15 more minutes or until potatoes are tender. Add the frozen green beans and spinach and cook for another 8 minutes until the spinach is tender. Season to taste with salt & pepper.
Nutritional Information Per Serving: 393 calories, 26 grams protein, 7 grams of fat, 58 grams of CHO, 12 grams dietary fiber, 303 mg sodium.
Preparation Time: 15 minutes Cook Time: 1 ½ hour
Serves: 6 1 ½ cup servings
Ingredients
2 tablespoon olive oil
1 pound beef stew meat, cut into 1-inch cubes
2 large onions, chopped
4 medium carrots, diced
1 cup celery, diced
6 garlic cloves, finely chopped or 6 tablespoon of garlic paste
2 cans (14.5 ounces) diced tomatoes in juice
2 cans (6 ounces) tomato paste
2 cans of (14.5 ounces each) reduced sodium beef broth
3 tablespoons dried oregano
2 cups water
2 large potatoes, diced
1 ¼ pounds of frozen green beans
2 cups fresh spinach or kale, chopped
Salt and pepper to taste
Shopping List
olive oil
1 pound beef stew meat
2 large onions
4 medium carrots
Celery
6 garlic cloves or garlic paste
2 cans (14.5 ounces) diced tomatoes in juice
2 cans (6 ounces) tomato paste
2 cans of (14.5 ounces each) reduced sodium beef broth
dried oregano
2 large potatoes
frozen green beans
fresh spinach or kale
Image from: https://themodernproper.com/slow-cooker-beef-stew
By Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net
Barbara worked as a research nutritionist with the military’s tri-service medical school & working as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast active Navy SEAL Teams. Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department. She is the author of Fast Facts on Fast Food For Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.
The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 50 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker a mother and grandmother to 13 grandchildren.
