Wednesday, January 15, 2014

Hearty Beef Vegetable Stew

I am not sure what is better...chicken noodle soup or beef stew.  They both are the quintessential food, at least to me.  

But if we are going to stay paleo, beef stew is going to have to be the winner.  While I really make a killer chicken soup, there is something to be said about chicken noodle soup.  It really doesn't compare.

This beef stew is a perfect combination of flavors.  And I promise the wait is worth it!

Hearty Beef Vegetable Stew

6 tbsp. coconut oil
1 c. onion, small dice
1 c. carrot, small dice
1 c. celery, small dice
1 c. green beans, sliced into 1" pieces
1 c. broccoli, small pieces
8 ounces mushrooms, quartered
2 zucchini, small dice
1 tbsp. dried thyme, rosemary and parsley
5 1/2 c. beef stock
1 lb. flank steak, pounded well and cut into 1 inch cubes
3 tbsp. arrowroot
2 tbsp. ghee

Over medium heat, melt 2 tbsp. of the coconut oil and sauté the onion until dark golden brown, about 10 minutes.  
Add the green bean, carrot and celery.  Cook until all of the vegetables start to soften, about 15 minutes.
Add the broccoli, zucchini, mushroom, dried spices and 5 cups of the beef stock.  Bring to a boil and then reduce heat to low.  Simmer until all of the vegetables are soft.

Allow to cool and then put in the refrigerator for at least 24 hours.  This allows the flavor to develop.

When you are ready to finish the stew, heat the remaining coconut oil over medium high heat in a large sauté pan.  Generously salt and pepper the flank and then sear evenly, about 3-5 minutes.  After all pieces are done add them to the stew.  

Put the stew over medium heat and allow to cook for about 30 minutes.  

In the cooled large sauté pan, add the remaining 1/2 c. stock. Whisk to incorporate beef drippings. Then add the arrowroot and whisk until combined.  Slowly pour into stew and stir, allowing the stew to start to thicken.  

Add the ghee and stir until it is melted and mixed well.  Salt and pepper to taste.

1 comment:

  1. 3 Researches PROVE How Coconut Oil Kills Waist Fat.

    This means that you actually burn fat by consuming Coconut Fats (including coconut milk, coconut cream and coconut oil).

    These 3 studies from large medical magazines are sure to turn the traditional nutrition world upside down!