I often recommend stews to my clients as a Sunday meal prep item because it’s easy, nutritious, affordable, and versatile. You can make your stew vegan and keep the protein in this recipe by replacing beef with lentils. Mash some of the potatoes, turnip and carrots with the back of a fork against the side of the pot - this will naturally thicken the stew without needing to add flour!
Ingredients:
1 pack stewing beef (mine is from Pasture Hill Farm in Nova Scotia)
3 TBSP olive oil
2 med onions, chopped
6 cloves of garlic, chopped
8 cups water or broth (bouillon optional)
1 can diced tomatoes
Few dashes of worcestershire
1 TBSP dijon mustard
1 cup red wine (optional)
1 TBSP oregano or thyme (or both!)
2 yellow or white potatoes, chopped
1 turnip, chopped
2 med carrots, chopped
Half a med cabbage, chopped
1 TBSP sea salt and black pepper (adjust to taste - you may need more or less)
Steps:
In a med pot on med heat, brown the stew beef. Add sea salt and pepper. Remove to a bowl, and set aside (skip this step if you’re using lentils).
Saute the onions, then add the garlic (2-5 mins).
Add the liquid of your choice, along with diced tomatoes, and red wine, if you’re using it. Add the worcestershire, dijon mustard and a bouillon cube, if you have it.
Add the root veggies: I used potatoes, carrots and turnip.
Add more sea salt and pepper, and other spices like oregano and thyme.
Add the beef back to the broth.
Turn down the heat to low and cover. Let simmer away for 1.5 - 2 hours on a stove top.
Or:
Place the pot with the lid on inside the oven at 320 for the same period of time.
Remove the lid (and return to stove top on low if in the oven).
Mash some of the potatoes, turnip and carrots with the back of a fork against the side of the pot - this will naturally thicken the stew without needing to add flour! *
Add the cabbage and let simmer away, lid off, for another half an hour.
Adjust seasoning one last time - add more sea salt or pepper if needed.