This stew is a delightful combination of lean beef, fresh vegetables, and a low-sodium broth that creates a nutritious symphony of taste. The added benefits of this majority vegetable dish can assist in regulating blood sugar levels while still satisfying your cravings. The flavors meld beautifully as it simmers, ensuring that every bite is filled with richness without the bloating that often accompanies heavier meals. Cooking it in bulk means you can enjoy it over several days, making meal prep a breeze.
This stew is a delightful combination of lean beef, fresh vegetables, and a low-sodium broth that creates a nutritious symphony of taste. The added benefits of this majority vegetable dish can assist in regulating blood sugar levels while still satisfying your cravings. The flavors meld beautifully as it simmers, ensuring that every bite is filled with richness without the bloating that often accompanies heavier meals. Cooking it in bulk means you can enjoy it over several days, making meal prep a breeze.
Diabetic-Friendly Hearty Beef Stew
Ingredients:
- 1 1/2 lbs (680 g) lean beef stew meat, cut into cubes
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 3 medium carrots, peeled and diced
- 2 medium potatoes, peeled and cubed
- 1 cup button mushrooms, halved
- 1 cup celery, chopped
- 1 can (14.5 oz/400 g) diced tomatoes, no added sugar
- 4 cups (960 ml) low-sodium beef broth
- 2 bay leaves
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 1/2 teaspoon black pepper
- Salt, to taste (optional)
- 1 tablespoon cornstarch mixed with 2 tablespoons water (optional for thickening)
- Fresh parsley, chopped (for garnish)
Instructions:
1. Brown the Beef
To begin, heat the olive oil in a large pot or Dutch oven over medium heat. Once hot, add the beef cubes and brown them on all sides. This should take about 5-7 minutes. Make sure the beef develops a good sear to lock in the flavor. Once browned, remove the beef from the pot and set it aside.
2. Sauté the Vegetables
In the same pot, add the chopped onion and minced garlic, sautéing for 3-4 minutes until they become soft and fragrant. The aromas will help build a flavorful base for the stew.
Next, add the carrots, potatoes, mushrooms, and celery. Cook these vegetables for another 3-5 minutes, stirring occasionally. This helps release their natural flavors, contributing to the stew’s depth.
3. Prepare the Broth
Return the browned beef to the pot with the vegetables. Then, pour in the diced tomatoes (make sure they are sugar-free) and the low-sodium beef broth. Add the bay leaves, dried thyme, paprika, and black pepper. Stir everything together, ensuring the ingredients are well combined.
4. Simmer the Stew
Increase the heat and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let the stew simmer for 1 1/2 to 2 hours. This slow cooking process allows the beef to become tender, while the vegetables soften and the flavors meld beautifully. Check the pot occasionally, giving it a gentle stir.
5. Optional Thickening
If you prefer a thicker stew, mix 1 tablespoon of cornstarch with 2 tablespoons of water to create a slurry. Stir this into the stew during the last 5 minutes of cooking. This will help thicken the broth, giving the stew a richer consistency without adding unnecessary carbs or fats.