Heart-Healthy Spicy Beef and Vegetable Stew
Satisfy your cravings for comfort food with this Heart-Healthy Spicy Beef and Vegetable Stew, a deliciously wholesome dish perfect for a cozy dinner. Packed with lean beef, an array of hearty vegetables, and bold spices like smoked paprika, cumin, and red pepper flakes, this stew strikes the perfect balance between nourishing and flavorful. Slow-simmered with low-sodium beef broth and tomatoes, it delivers a rich and satisfying flavor profile while keeping sodium levels in check. Garnished with fresh parsley for a burst of brightness, this one-pot wonder is ideal for meal prep or family dinners, serving up to six. Ready in just under two hours, it's a healthy recipe that warms the body and soul.
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Recipe Information
Ingredients
- 450 grams Lean beef stew meat
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic cloves, minced
- 3 medium Carrots, sliced
- 3 stalks Celery stalks, sliced
- 1 medium Red bell pepper, diced
- 400 grams Tomatoes, low-sodium canned, diced with juice
- 4 cups Low-sodium beef broth
- 1 large Russet potato, peeled and diced
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 1 teaspoon Crushed red pepper flakes
- 2 leaves Bay leaves
- 3 tablespoons Fresh parsley, chopped
- 0.5 teaspoon Ground black pepper
- to taste Salt, optional
Instructions
Heat 1 tablespoon of olive oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat.
Add the lean beef stew meat in batches to avoid overcrowding. Sear for 2-3 minutes on each side until browned. Remove the beef and set aside.
Reduce the heat to medium, and add the remaining 1 tablespoon of olive oil to the pot.
Add the diced onion and garlic. Sauté for 3-4 minutes until fragrant and softened.
Stir in the sliced carrots, celery, and diced red bell pepper. Cook for an additional 5 minutes, stirring occasionally.
Add the ground cumin, smoked paprika, and crushed red pepper flakes to the vegetables. Cook for 1 minute until the spices are toasted and aromatic.
Return the seared beef to the pot, along with the diced canned tomatoes (including their juice) and the low-sodium beef broth. Stir to combine.
Add the diced potato and bay leaves. Bring the stew to a boil, then reduce the heat to low and cover. Let it simmer for 75-90 minutes, or until the beef is tender and the vegetables are fully cooked.
Stir the stew occasionally and check for seasoning. Add ground black pepper and salt (if using) to taste.
Remove the bay leaves before serving. Garnish with fresh parsley and enjoy your heart-healthy spicy beef and vegetable stew!
Nutrition Facts
Calories |
1507 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.9 g | 72% | |
| Saturated Fat | 13.7 g | 68% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 315 mg | 105% | |
| Sodium | 3354 mg | 146% | |
| Total Carbohydrate | 122.0 g | 44% | |
| Dietary Fiber | 23.6 g | 84% | |
| Total Sugars | 36.1 g | ||
| Protein | 141.8 g | 284% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 405 mg | 31% | |
| Iron | 20.7 mg | 115% | |
| Potassium | 5464 mg | 116% | |
*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.
