Hearty Organic Vegetable Beef Stew

Hearty Organic Beef Stew

Prep & Cook Time: 3 Hours                                                             

Servings: 6

INGREDIENTS: Use organic for this recipe.

  • 3 Pounds Grass-Fed Beef Chuck Pot Roast or Shoulder Roast Cut in Cubes (bone-in is healthier)
  • 2 ½ Cups Beef Stock (water can also be used as a substitute or if you need more liquid)
  • ¼ Cup Extra-Virgin Olive Oil
  • 1 – 2 Cups All-Purpose Flour
  • 4 Large Potatoes or 8 Small Potatoes
  • 2 Cups Sliced Carrots
  • 2 Cups Pearl Onions (Fresh or Frozen)
  • 2 Cups Green Peas (Fresh or Frozen)
  • 6-8 Cloves Garlic (pressed)
  • 1 Tbsp. Dried Oregano (or to taste)
  • 1 Tbsp. Dried Basil (or to taste)
  • 2-3 Bay Leaves
  • Sea Salt & Fresh Cracked Pepper (to taste)

Directions:

  1. In a large tray or pan, toss cubed meat in flour and salt and pepper until coated.
  2. In a heavy bottomed saucepan, heat olive oil on medium and lightly sauté onions and garlic.
  3. Add the meat, oregano and basil and sauté until meat is thoroughly browned.
  4. Add in beef stock and bring to boil, constantly mixing.
  5. Reduce heat and simmer until the liquid begins to thicken.  Cook at low heat for about 1 ½ – 2 hours.
  6. After 1 ½ hours, add in all other ingredients (EXCEPT Peas) and turn up heat and cook for 30 minutes until meat and vegetables are tender.  Add peas last, salt and pepper to taste.  Simmer for 10 more minutes before serving.

 

You Are What You Eat!

(A Short Bio on the Nutrient Density of the Main Ingredients)

Stews have a great density of nutrients from the stock of the meat, bones and vegetables.  It is a great way to cook in flavours that are soothing and healthy at the same time.  The broth of stew contains essential proteins, fats, vitamin B12, selenium, and zinc. Fresh or dried herbs contain DNA protecting flavonoids as well as anti bacterial properties.  Both carrots and onions contain beneficial antioxidants and carrots of different varieties contain varying amounts of antioxidant phytonutrients as well as vitamin C and beta-carotene.

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2 Comments to “Hearty Organic Vegetable Beef Stew”

  1. you are making me hungry…if you ever have a biweekly feast demo, let me know

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