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Hearty, Heart Healthy Beef and Vegetable Stew

Hearty, Heart Healthy Beef and Vegetable Stew

Ingredients

  • 4 teaspoons olive oil, divided
  • 2 pounds boneless beef chuck shoulder roast, cut into pieces
  • 8 ounces sliced baby bella mushrooms
  • 2 cups chopped onion
  • 2 tablespoons minced garlic
  • 1 tablespoon chopped fresh thyme
  • 1 1/2 teaspoons za'atar, divided
  • 1/2 cup dry red wine
  • 1 quart low-sodium beef or vegetable broth (preferably low-sodium)
  • 2 pounds peeled and cubed sweet potatoes (3.5-4 cups)
  • 1 1/2 cups sliced carrots (about 1-inch thick rounds)
  • 1 1/2 cups sliced parsnip (about 1-inch thick rounds)
  • 1/2 teaspoon Kosher salt
  • Freshly ground pepper
  • 1 15 ounce can no-salt added white beans, drained and rinsed

Directions

  1. Heat 2 teaspoons olive oil in a large Dutch oven over medium-high heat. Add the beef and brown on all sides, about 5 minutes. Transfer beef to a bowl.
  2. Add 1 teaspoon olive oil to Dutch oven and saute mushrooms for 3-4 minutes until they are beginning to brown and most of the water from the mushrooms has evaporated. Reduce heat to medium-low, add 1 teaspoon olive oil and when hot add the onions. Saute 5-6 minutes until translucent and beginning to brown. Add the garlic, thyme, and 1 teaspoon za'atar. Saute 30 seconds to 1 minute until fragrant.
  3. Add the wine and deglaze the pot by scraping the brown bits from the bottom. Once the wine has mostly evaporated, add the broth and bring to a boil. Add beef with juices back to the pot, cover, and lower heat to simmer for about 45 minutes, stirring occasionally.
  4. Add sweet potatoes, carrots, and parsnips. Cover and cook another 45 minutes. Uncover and stir in beans, 1/2 teaspoon salt, remaining 1/2 teaspoon za'atar, and freshly ground pepper. Cook uncovered for another 30 minutes until the stew is thickened.

Note

  • Recipe provided by Jessica Fishman Levinson, R.D., of Nutritioulicious.

Nutrition Information

Per serving: 455 kcal cal., 20 g fat (7 g sat. fat), 308 mg sodium, 7 g fiber, 8 g sugar, 32 g pro.. Percent Daily Values are based on a 2,000 calorie diet

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