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Week of 2/19/18

Beef and Vegetable Stew
with lemon garlic broccoli

Active: 30 min Total: 1 hr
Original GF Paleo Vegetarian
Beef and Vegetable Stew
This classic stew is packed with a variety of vegetables for flavor and nutrition.
Smarts: Beef stew meat comes pre-chopped which saves time and dishes. Give it plenty of time to simmer until it turns nice and tender.
Tags
Pantry, Feeds a Crowd, Low Calorie, Freezer Friendly
Proteins
Beef, non-ground
Cuisines
American
Save recipe
222

Ingredients

Metric
Servings:
4
Beef and Vegetable Stew:
  • Onions, medium - 1 , diced
  • Carrots - 8 oz , diced
  • Parsnips - 8 oz , diced
  • Garlic - 3 cloves , chopped
  • Beef stew meat - 1 lb
  • Green onions - 2 stalks , chopped, white and green parts combined
  • Oil, cooking - 1 Tbsp
  • Paprika - 1 tsp
  • Italian seasoning - 1 tsp
  • Tomatoes, crushed (15 oz / 397 g) - 1 can
  • Stock, low-sodium beef - 3 cups
  • Bragg's / coconut aminos - 1 Tbsp
Lemon Garlic Broccoli:
  • Garlic - 3 cloves , chopped
  • Broccoli florets - 12 oz
  • Oil, olive - 1 Tbsp
  • Salt - 1/2 tsp
  • Lemon juice - 2 tsp

Prep

  1. Onions / Carrots / Parsnips / Garlic (for stew and broccoli) / Broccoli - Prep as directed. Combine onions and carrots. Store other ingredients separately. (Can be done up to 5 days ahead)
  2. Beef - Tenderize with a fork. Season with some salt and pepper.

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Make

  1. Heat oven to 400F / 204C.
  2. While oven heats, heat a Dutch oven over medium-high heat. Add cooking oil and then beef and saute until browned on the outside (don’t worry if it isn’t cooked through), 5 to 6 minutes. Set aside and return pan to heat.
  3. To heated pan add onions and carrots. Saute until soft, 2 to 3 minutes, scraping up any browned bits on the bottom of the pan. Add garlic (portion for stew), paprika and Italian seasoning and saute for 1 minute more.
  4. Add beef back to pan with parsnips, crushed tomatoes, stock and aminos. Bring to a simmer. Simmer, covered, until beef is tender, ~45 minutes.
  5. While soup simmers, toss broccoli and garlic (portion for broccoli) with olive oil and salt. Spread out on a sheet pan. Roast, shaking pan halfway through cooking, until broccoli is tender, 20 to 25 minutes.
  6. Return to stew and season with some salt and pepper.
  7. Squeeze lemon juice over broccoli.
  8. Top stew with green onions. Serve with broccoli on the side. Enjoy!

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