Winter is the perfect time to enjoy comforting, hearty meals that warm you from the inside out. One such dish that never fails to deliver on both flavour and satisfaction is a good stew. My Beef and White Bean Stew is an ideal winter meal, combining tender beef chunks with hearty white beans and a medley of vegetables. This recipe not only promises to be delicious but also provides a well-balanced meal that is sure to please the entire family. Let’s dive into this delicious winter recipe and learn how to make it step by step.
WHY BEEF AND WHITE BEAN STEW?
Nutrient-Packed: This stew is loaded with nutritious ingredients. The beef provides protein and iron, while the vegetables and beans add fibre, vitamins, and minerals.
Comforting and Satisfying: The rich, savoury flavours of this stew make it the ultimate comfort food for cold winter days.
Easy to Make: Despite its depth of flavour, this stew is relatively simple to prepare, requiring minimal hands-on time once the initial prep is done.
Versatile: This stew can be served with a variety of sides, including mashed sweet potatoes, quinoa, or rice, making it easy to adapt to different dietary preferences.
BEEF AND WHITE BEAN STEW RECIPE.
2 tablespoons olive oil
1 kg Beef Chuck Steak, diced
1 can diced tomatoes
1 brown onion, diced
3 tablespoons tomato paste
2 teaspoons sweet paprika
1 1/2 cups beef stock
1 tbsp mixed herbs
1 punnet button mushrooms, sliced
2 carrots, peeled and thickly sliced
2 large potatoes, peeled and diced
1 400g can Cannellini beans
STEP-BY-STEP COOKING INSTRUCTIONS.
Step 1: Brown the Beef
Start by heating half of the olive oil in a large saucepan over high heat. Add the diced beef chuck steak in three batches, cooking each batch until well browned. This helps to develop a deep, rich flavour in the stew. Transfer the browned beef to a plate and set aside.
Step 2: Cook the Onions
Reduce the heat to medium and add the remaining olive oil to the saucepan. Add the diced brown onion and cook for about 5 minutes, or until softened. Stir occasionally to prevent the onions from burning.
Step 3: Add Tomato Paste and Paprika
Once the onions are soft, add the tomato paste and sweet paprika to the pan. Cook for an additional minute, stirring constantly. This helps to caramelise the tomato paste and release the flavours of the paprika.
Step 4: Deglaze the Pan
Gradually add the beef stock to the pan while stirring. This process, known as deglazing, helps to lift any browned bits from the bottom of the pan, incorporating them into the stew for added flavour.
Step 5: Combine Ingredients
Return the browned beef to the saucepan. Add the canned diced tomatoes and mixed herbs. Stir to combine all the ingredients. Cover the pan and bring the mixture just to the boil.
Step 6: Simmer the Stew
Once the stew begins to boil, reduce the heat to very low. Cover the pan and let it cook gently for about an hour. This slow cooking process allows the beef to become tender and the flavours to meld together beautifully.
Step 7: Add Vegetables
After an hour, add the sliced button mushrooms, thickly sliced carrots, and diced potatoes to the stew. Stir to distribute the vegetables evenly. Replace the lid and continue to cook for another 45 minutes.
Step 8: Add the Beans
Finally, add the drained and rinsed Cannellini beans to the stew. Stir well and cook for an additional 15 minutes, or until the beans are heated through and the vegetables are tender.
SERVING SUGGESTIONS.
This Beef and White Bean Stew is incredibly versatile and can be served with a variety of sides. Here are a few suggestions:
- Mashed Sweet Potatoes: The natural sweetness of mashed sweet potatoes pairs perfectly with the savoury flavours of the stew.
- Quinoa: For a lighter option, serve the stew over a bed of fluffy quinoa. Quinoa adds a nice texture and is a great source of protein and fibre.
- Rice: Classic and comforting, rice is always a good choice. Whether you prefer white, brown, or wild rice, it will soak up the delicious broth of the stew.
NUTRITIONAL INFORMATION.
(Per Serving)
- Calories: 450
- Protein: 35g
- Fat: 18g
- Carbohydrates: 35g
- Fibre: 8g
- Sugar: 6g
- Sodium: 600mg
- Iron: 5mg
- Calcium: 80mg
THE HEALTH BENEFITS OF BEEF AND WHITE BEAN STEW.
Protein and Iron from Beef: Beef is a great source of high-quality protein, which is essential for muscle repair and growth. It’s also rich in iron, which is crucial for maintaining healthy red blood cells and preventing anemia.
Fibre and Antioxidants from Vegetables: Carrots, potatoes, and mushrooms provide a wealth of vitamins, minerals, and antioxidants. They also add fibre to the stew, which aids in digestion and helps to keep you feeling full longer.
Heart-Healthy Beans: Cannellini beans are an excellent source of plant-based protein and fibre. They help to lower cholesterol levels, regulate blood sugar, and promote a healthy heart.
Anti-Inflammatory Spices: Paprika and mixed herbs not only add depth of flavour but also have anti-inflammatory properties that can help reduce inflammation in the body.
HOW TO MAKE A DELICIOUS BEEF AND WHITE BEAN STEW.
Brown the Meat: Don’t skip the step of browning the beef. It adds a rich, deep flavour to the stew that you won’t get from simply boiling the meat.
Low and Slow: Cooking the stew on a low heat for an extended period ensures that the beef becomes tender and the flavours meld together perfectly.
Season Well: Taste the stew before serving and adjust the seasoning as needed. A little extra salt and pepper can make all the difference.
Let it Rest: Allowing the stew to sit for a few minutes before serving helps the flavours to settle and enhances the overall taste.
TIPS & VARIATIONS FOR BEEF AND WHITE STEW.
If you’re looking to switch things up, you can easily substitute the beef chuck steak with lamb, chicken or goat. Just be sure to adjust the cooking time to ensure the meat is tender.
This stew is also perfect for slow cooking. After browning the beef and cooking the onions, transfer all the ingredients to a slow cooker. Set it on low for 6-8 hours, and you’ll have a delicious, tender stew by the end of the day.
For those who like to plan ahead, this stew freezes exceptionally well. Once it’s completely cooled, transfer it to an airtight container and freeze it for up to 3 months. When you’re ready to enjoy it, thaw the stew overnight in the refrigerator and reheat it before serving.
If you don’t have Cannellini beans on hand, don’t worry. Other beans, such as broad beans or kidney beans, work just as well in this recipe.
Lastly, this recipe is naturally gluten-free, making it suitable for those with gluten sensitivities. Just ensure that your beef stock and any other packaged ingredients are certified gluten-free to keep the dish safe for everyone.
There you have it – a hearty and delicious Beef and White Bean Stew that’s perfect for warming up on a cold winter’s day. This stew is easy to make, packed with nutrients, and incredibly satisfying. Whether you’re serving it for a family dinner or prepping it for a week of meals, it’s sure to become a winter favourite.
So, gather your ingredients, follow the steps, and enjoy a bowl of this comforting stew. Your taste buds and your body will thank you!
