Heart-Healthy Hearty Beef and Beans Stew
Warm up with a bowl of *Heart-Healthy Hearty Beef and Beans Stew*, a nutrient-packed comfort food that doesn’t compromise on flavor. This wholesome recipe features lean beef stew meat, fiber-rich kidney and black beans, and a medley of colorful vegetables like carrots, celery, and red bell pepper, all simmered in a savory low-sodium beef broth with aromatic herbs. Perfect for meal prep or cozy family dinners, this one-pot wonder is designed to nourish your body without overloading on salt or fat. Easy to make and brimming with protein, vitamins, and minerals, this hearty stew is a satisfying, heart-smart choice for anyone looking to enjoy a flavorful, health-conscious meal.
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Recipe Information
Ingredients
- 1 pound lean beef stew meat
- 1 tablespoon olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 3 large, sliced carrots
- 3 chopped celery stalks
- 1 chopped red bell pepper
- 4 cups low-sodium beef broth
- 1 14.5-ounce can canned diced tomatoes, no salt added
- 1 15-ounce can, rinsed and drained canned kidney beans
- 1 15-ounce can, rinsed and drained canned black beans
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 2 tablespoons, chopped fresh parsley
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion and minced garlic to the pot, sautéing until the onion becomes translucent, about 5 minutes.
Increase the heat to medium-high and add the beef stew meat to the pot. Sear the meat until browned on all sides, approximately 6-8 minutes.
Stir in the sliced carrots, chopped celery, and red bell pepper, cooking for an additional 4-5 minutes.
Pour in the beef broth and canned tomatoes, stirring to combine.
Add the drained and rinsed kidney beans and black beans to the pot.
Stir in the bay leaf, dried thyme, dried oregano, and ground black pepper.
Bring the mixture to a boil, then lower the heat to a simmer. Cover and cook the stew for about 1.5 to 2 hours, or until the beef is tender and the flavors are well-blended.
Before serving, discard the bay leaf and stir in the chopped fresh parsley.
Serve the stew hot, garnished with extra parsley if desired, and enjoy your heart-healthy meal!
Nutrition Facts
Calories |
2314 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.4 g | 59% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 318 mg | 106% | |
| Sodium | 4098 mg | 178% | |
| Total Carbohydrate | 277.7 g | 101% | |
| Dietary Fiber | 99.4 g | 355% | |
| Total Sugars | 48.0 g | ||
| Protein | 210.5 g | 421% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 962 mg | 74% | |
| Iron | 43.4 mg | 241% | |
| Potassium | 9619 mg | 205% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
