Cold and snowy weather calls for a warm, filling stew. This one is fantastic and healthy. If you want to use your favorite beef stew recipe, just make some healthy substitutions: swap out white potatoes for barley, lentils or sweet potatoes; use a leaner cut of beef; and add more nutrient dense veggies like onions, garlic and cauliflower. If you’re in a hurry to get dinner on the table, cut your beef into smaller chunks to speed up the cooking time.
Ingredients
- 2 teaspoons vegetable oil
- 1 pound beef stew meat
- 2 quarts low-sodium beef broth
- 1 cup (1/2-inch) cubed peeled turnips (about 2 medium)
- 1 cup thinly sliced leek (about 1 large)
- 1 cup (1/2-inch-thick) slices carrot
- 3 thyme sprigs
- 1 bay leaf
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 cup water
- 2 tablespoons all-purpose flour
- 1 tablespoon fresh lemon juice
- 1/4 cup chopped fresh parsley
- Thyme sprigs (optional)
- Barley, Quinoa, or Sweet Potato chunk (optional)
Preparation
- Heat the oil in a Dutch oven over medium-high heat.
- Add beef, and cook 5 minutes, browning on all sides.
- Add beef broth and next 8 ingredients (broth through black pepper), stirring to combine; bring to a boil.
- Cover, reduce heat, and simmer 45 minutes or until vegetables are tender, stirring occasionally. Discard bay leaf and thyme sprigs.
- If you’re adding any optional ingredients, like barley or another grain, you can add them uncooked or cooked now. If adding uncooked- allow another 30 or so minutes, depending on which grain you use. If you’re adding cooked grains, just give it 10 minutes to warm through.
- Combine 1/4 cup water, flour and lemon juice stirring well with a whisk.
- Add flour mixture to beef mixture, stirring constantly; bring to a boil.
- Cook 3 minutes or until slightly thick, stirring constantly.
- Remove from heat, and stir in parsley. Garnish with thyme sprigs, if desired.