BEEF STEW

Gluten free, dairy free, egg free, nut free

Since it’s winter I thought I would share this lovely beef stew with you. You can slow cook it, use a pressure cooker or stove top. It’s very simple and the preparation isn’t too long. It’s a great way to get loads of nutrients into you and to boost the immune system. I like to eat mine in it’s chunky form. But my children prefer it blended a little so they can’t see all the vegetables. When I make this in preschools I blend it up and pour it over pasta or rice.

Serves 6

INGREDIENTS

I used a pressure cooker. You may need to alter the liquid content if you are using a slow cooker or saucepan on the stove top.

  • 500g cubed chuck, blade or gravy beef (lamb will work too)
  • 1 brown onion cut in half and sliced
  • 1 zucchini or 4-5 squash
  • 2 carrots
  • 3 washed potatoes, skin on cut in large chunks
  • ¼ small butternut pumpkin cut in large chunks (not too small or they will disintegrate )
  • 1 ½ cups broccoli
  • 1 ½ cups cauliflower
  •  ½ cup peas
  • 2 cups fresh beef bone broth
  • ½ cup water
  • 2 Tbsp. Worcestershire sauce
  • 1 Tbsp. tomato paste
  • ½ Tbsp. buter
  • ½ tbsp. coconut oil
  • ½ tsp. pink Himalayan salt
  • Pepper to taste
  • ½ Tbsp. corn flour or Tapaioca flour
  • 1 medium sprig of thyme or ½ tsp. dried thyme

 

METHOD

  • Salt the beef with a little salt and roll it in the flour.
  • In a large saucepan on medium-high heat, melt butter and coconut oil.
  • Add onion and cook until soft and translucent.
  • Turn heat up to high and put the beef in the pot. Cook for 3 minutes until just a little brown on the outside but not cooked through.
  • All the vegetables can now go in. Saute for 2 minutes. Add the tomato paste in and stir through.
  • Pour stock, water and worcestershire and salt and pepper into the pot.
  • Put the lid on and bring to the boil. Once boiling then reduce the heat to low and simmer for 1 ½ hours stirring occasionally (stove top). A pressure cooker should only take ½ hour.

 

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