Heart-Healthy Spicy Beef Stew
Warm up with a comforting and nutritious bowl of Heart-Healthy Spicy Beef Stew, a dish specially crafted to satisfy your taste buds while keeping wellness in mind. This wholesome recipe features tender bites of lean beef, vibrant vegetables like carrots, celery, and red bell peppers, all simmered in a rich, low-sodium beef broth enhanced with aromatic spices such as cumin, smoked paprika, and red pepper flakes for a subtle kick. With hearty russet potatoes and a touch of fresh parsley, this stew delivers maximum flavor without compromising on health, perfect for those seeking a low-fat, heart-friendly meal. Ready in just under two hours, it’s an ideal choice for make-ahead dinners or family gatherings. Keywords: heart-healthy beef stew, spicy beef stew recipe, low-sodium beef stew, healthy comfort food, easy beef stew dinner.
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Recipe Information
Ingredients
- 1 pound Lean beef stew meat (trimmed of visible fat)
- 1 tablespoon Olive oil
- 1 medium Yellow onion (diced)
- 4 cloves Garlic (minced)
- 3 medium Carrots (peeled and sliced into rounds)
- 2 stalks Celery (sliced)
- 1 medium Red bell pepper (chopped)
- 2 tablespoons Tomato paste (no added salt)
- 14.5 ounces Canned diced tomatoes (no added salt)
- 4 cups Low-sodium beef broth
- 1 large Russet potato (peeled and cut into 1-inch cubes)
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Crushed red pepper flakes
- 1 Bay leaf
- 0.5 teaspoon Black pepper (freshly ground)
- 2 tablespoons Fresh parsley (chopped, for garnish)
Instructions
Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat.
Add the lean beef stew meat in batches, searing until browned on all sides. Remove the meat and set it aside.
Reduce the heat to medium and add the diced onion. Cook for 3-4 minutes until softened.
Stir in the garlic, carrots, celery, and red bell pepper. Cook for 5 minutes, stirring occasionally.
Push the vegetables to the side of the pot and add the tomato paste. Let it cook for 1-2 minutes to caramelize slightly.
Stir in the diced tomatoes, beef broth, cumin, smoked paprika, red pepper flakes, black pepper, and the bay leaf.
Return the seared beef to the pot along with the cubed potato. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 75-90 minutes, stirring occasionally, until the beef is tender and the potatoes are cooked through.
Taste and adjust the seasoning if needed (avoiding added salt for heart-healthy purposes).
Serve hot, garnished with fresh parsley.
Nutrition Facts
Calories |
1418 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.2 g | 48% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 1042 mg | 45% | |
| Total Carbohydrate | 126.4 g | 46% | |
| Dietary Fiber | 23.3 g | 83% | |
| Total Sugars | 40.1 g | ||
| Protein | 143.4 g | 287% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 379 mg | 29% | |
| Iron | 20.7 mg | 115% | |
| Potassium | 5343 mg | 114% | |
*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.
