Hearty Beef Stew

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Ingredients:

  • 1½ lb. raw lean beef stew meat, boneless
  • 1½ medium onions, chopped
  • 2 medium tomatoes, chopped
  • ¼ cup reduced-sodium soy sauce
  • 1 Tbsp. hot pepper sauce (like Tabasco)
  • ½ to 1 cup low-sodium organic beef broth (or vegetable broth)
  • 1 bay leaf
  • ½ medium green bell pepper, chopped
  • ½ medium red bell pepper, chopped
  • 2 medium carrots, sliced
  • 2 medium potatoes, cubed
  • 3 cups cooked quinoa, hot

Directions:

  1. Place beef, onions, tomatoes, soy sauce, hot sauce, 1/2 cup broth, and bay leaf in large saucepot.
  2. Bring to a boil over medium-high heat. Reduce heat to medium-low; cook, covered, for 40 minutes, adding additional broth as needed.
  3. Add bell peppers, carrots, and potatoes; cook, covered, for an additional 15 to 20 minutes or until sauce has thickened and beef is fork tender.
  4. Serve with quinoa.

Vegan Variation: Substitute beef with same amount of tempeh. Use only ½ cup vegetable broth instead of beef broth. Bring to a boil and cook for 10 minutes. Add vegetables and cook for an additional 10 to 15 minutes.

Nutritional Information:

(per serving, 1/6 recipe)

  • Calories: 346
  • Fat: 7 g
  • Saturated Fat: 2 g
  • Cholesterol: 75 mg
  • Sodium: 626 mg
  • Carbohydrate: 40 g
  • Fiber: 6 g
  • Sugar: 5 g
  • Protein: 33 g

Hearty Beef Stew

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