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Beef Stew
Beef stew - healthy, nutritious, easy to make, and a meal you can eat for at least a few days. Once made, you can just reheat the stew on the stove or in the nuker, making for a quick delicious meal for lunch or supper. Made with healthy ingredients; vegetables full of nutrition, and stew beef, which is a rich source of many nutrients we require on a daily basis.Beef Stew Particulars
For this recipe the vegetables are prepared by peeling and washing, then adding to a large pot or roaster for boiling. You can add some salt to the vegetables also. The beef is prepared in a frying pan, first by searing the individual pieces, then setting them aside, until we fry our onions, and then wine added with onions, cooking another two mins allowing the flavours to mix, and the alcohol from the wine evaporates. Then, just re add the beef to the frypan combining with our onions; and add the seasonings, and start our 40 minutes simmer, keeping the lid on the frypan. Lastly, we add the beef mix to the vegetable pot and mix to combine.
Selecting Our Ingredients
Vegetables are a must for any stew, and your selection can include anything you like, but traditionally, beef stew contains carrots, onions, turnip, celery, potatoes. For our stew beef, look for fresh stew beef chunks sold at your local grocery store. And, we'll need to add some additional flavour by adding one packet of onion soup mix, salt, soy sauce, and beef seasoning packets.I use beef seasoning packets from store bought ramen noodle packs because I buy them cheaply at the Dollarstore. Since I don't use a lot of seasoning on my ramen noodles, I get to use the leftover seasoning packets on pasta, potatoes, vegetables, and stews I make. The recipe requires 2 beef seasoning packets, however, you can also use 3 tablespoons from a beef seasoning shaker, or liquid seasoning is fine also. All the ingredients for our Beef Stew are easily found at your local grocery store.
We will add salt to the beef chunks before they are seared in the frypan, and add salt to the vegetables, and add salt to the beef simmer, about 1 teaspoon for each of these, but you can tweak as you like. We shall also get flavour from adding bay leaves, and optional red wine to our recipe. Bay leaves are added to the beef simmer and are removed after the simmer has completed.
I add wine to the frypan after the onions have cooked for about 4 mins. Mixing in the wine, about 1/4 cup red wine, just adds more flavour, but is not a necessary ingredient. The alcohol in the wine gets evaporated because we're cooking it a medium high and for about 4 mins.
Boil The Water For the Onion Soup Mix
Then in a separate pot boil 3 cups of water and add the onion soup mix to it. This is added to the frypan once the onions have completed cooking with the wine. After the soup mix is added to the frypan, we add all the seasonings to the liquid and then re-add the beef pieces, that we seared previously. Lastly, top the liquid and beef in the frypan with the 2 bay leaves. This adds additional flavour to our beef mix while it simmers.
Make sure to cover the beef as it simmers. On my stove I simmer at about 4 on the dial, then lower it to about 3 after 20 mins. Don't remove the cover more than 1 or 2 times, but do check that there is slight bubbles on the surface of the liquid which indicate it is simmering.
Combine Beef with Vegetables
Lastly, once the simmer is complete, we add the contents of the frypan, the simmered beef, to our large cooked vegetables pot or roaster. Give a good mix to combine the beef mixture into the vegetables. Add additional salt if required per your tasties.
HOW TO: Peel, Wash, Chop Veges: Sear The Beef
For this stew, you will need 4 large carrots, 2 large onions, 4 celery stalks, 1 large or 2 small turnips, and 4 large sized potatoes, and about 1/4 cup red wine. A spicy cabernet is a good wine choice, but any red will do.For the beef itself, buy a large package of stew beef, about 2 lbs, which are already cut into chunks for you, you need only salt and pepper them before you sear them. Take the beef from the fridge 20 -30 mins before you plan to fry the pieces, and pat pieces dry with paper towel, before adding the salt, pepper. More salt less pepper. While resting, the salt and pepper will flavour and tenderize the beef.
At 30 minutes, preheat the frypan, quite hot(about 7-8 on the dial, watch closely), and add a small amount of oil, like canola to the frypan(about 2 tablespoons), swirl it around, then add the beef, in batches, don't crowd the beef in the frypan. The pieces of beef need space around them when frying otherwise, they won't sear properly. I usually fry them in two separate batches, about 1 to 1.5 mins per each side, just till you see them start to sear. Remove with thongs and set aside.
For the beef, you can also freeze your stew beef chunks, and remove them from freezer, about 8 hours before you plan to sear.
Add Onions To Frypan
Now that you've seared the beef, the frypan has a nice coating of crusty beef crumb. Next, we add our raw finely chopped onions, and let them cook to carmelize, 3- 4 mins. With spatula, mix them a couple of times as they cook. After 4 mins, thoroughly mix around the onions, so the beef crumb mixes with the onion, adding to the flavour. The onions will brown and gather the flavour from the beef crumbs.
Now, with the pan still medium hot, add 1/4 cup red wine(optional), and let it cook mixing in with the onions. After 3-4 mins give a good mix.
Add Onion Soup Mix, Seasoning: Re-Add Beef
Next, pour the onion soup mix from the quart pot into the onions, and add the seasoning: the 2 beef seasoning packets, 1 tablespoon soy sauce, 1 teaspoon salt, and 2 bay leaves. Then, re-add the beef pieces. Cover the frypan, bring to a boil, then to simmer, and time for about 40 or so minutes. The simmer will tenderize the beef pieces and the seasoning we added along with onions and wine all contribute to add flavour. Cover the frypan while it simmers. Try not to remove the cover more than 1 or 2 times while the beef is simmering.
Boil The Veges, Add the Beef Mix
While the beef mix simmers, prepare the vegetables. They will need to boil for at least 20 mins, so time them to finish when the beef is ready. You can also prepare the vegetables ahead of time, just keep them covered in water. If more than a few hours, refresh the water before boiling the vegetables. And, you can prepare the beef ahead of time. Just add the simmered beef to a covered container and to the fridge. Boil your veges first, then add the simmered beef mix to the hot just cooked vegetables. You don't have to heat the beef, cuz the hot vegetables and water will instantly heat the beef mixture. I usually let it heat on medium low for 10 or so minutes.
Peel the potatoes and place them in a colander, washing as you go, followed by the carrots, celery, turnip, and onions. Chop, and cut the veges and add them to a large pot, and cover the vegetables with water, and add the salt, at least 1 teaspoon. Once the vegetables are cooked, and, depending on the size of your pot, you may need to remove some of the water from the vegetable pot, to allow room for the beef mix. I usually remove no more than 1/3 of the water from the cooked vegetables. Add the Beef Mix to the vegetable mix, and add additional salt if required per your tasties. This recipes makes 6 -8 bowl size servings as shown in this photo. Top each bowl with parsley to garnish and serve with a dinner roll.
Ingredients For This Recipe
2 lbs fresh stew beef pieces
2 tablespoons canola oil(for the frypan)
4 large carrots
2 large onions
4 celery stalks
1 large or 2 small turnips
4 large sized potatoes
1/4 cup red wine(optional)
2 packets or 3 tablespoons beef seasoning, liquid or powder
1 tablespoon soy sauce
3 teaspoons salt divided(beef simmer mix, vege mix, the beef)
2 bay leafs(for flavour, don't eat)
1 onion soup mix, with 3 cups boiling water
tad parsley flakes for garnish(optional)
Things You Will Need For This Recipe
Large frypan with lid
Large stew pot or roaster
Quart pot for 3 cups boiling water
Vegetable peeler
Nutrition
We will get good nutrition from the vegetables and beef chunks in this stew - Vitamin A (carrots), vitamin B(beef), vitamin C(parsley,potatoes), vitamin E(canola oil), and Fiber(celery,turnip,potato,cauliflower).They will provide us with a good portion of our daily RDAs, not to mention, veges are a great source of potassium.
And beef, also an ideal choice for iron, and meeting our B vitamin quotas. A serving of beef is considered to be 100grams, about 4 -6 chunks of our beef stew pieces depending on their size. Yellow onions are great for antioxidants and they contain vitamin C, calcium, folate, fiber, B6. Onions can help maintain healthy cholesterol levels, and they contribute to collagen production.
If your watching your carbs you can switch out some of the potato for cauliflower. With its' mild flavour, cauliflower is a notable stand-in for potatoes, and goes really well with gravies and stews, and like potatoes, it is a source of fiber in your diet.
Enjoy!
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