Sunday Stew

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From our registered dietitian Annie Thorp, MS, RD/LD:

“Hello Friends, Happy New Year! This recipe is a family favorite for us that we call “Sunday Stew”—a delicious hot stew that covers our food groups for dinnertime—rich in protein along with tasty veggies and sweet potatoes to help us fill our meal with the macronutrients we need all in one pot!”

 

Ingredients

1 tbsp. vegetable oil (we prefer avocado oil or olive oil)

2-3 lb. beef chuck stew meat, cubed into 1″ pieces

1 tbsp. vegetable oil

1 onion, chopped

2 carrots, cut into rounds

2 stalks celery, chopped

2 tsp. salt (adjust higher or lower by preference or dietary needs)

3 cloves garlic, minced

6 c. beef broth

1 c. red wine

1 tbsp. Worcestershire sauce

1 tsp. dried or fresh thyme leaves

2 bay leaves

2 lb. sweet potatoes cut into 1 inch pieces or smaller (we often use two 10 oz. bags of frozen sweet potatoes; or sometimes frozen butternut squash)

1 c. frozen peas (we often substitute 10 oz. of chopped fresh kale or frozen spinach)

1/4 c. freshly chopped parsley, for garnish

 

Instructions

Step 1 – Set Instant Pot* to saute, heat one tablespoon of oil, then add beef and brown on all sides for about 10 minutes. Transfer (with any liquid) to a plate or bowl.

Step 2 – Recoat Instant Pot with another tablespoon of oil, then cook onion, garlic, carrots, and celery, stirring, until softened, about 7 minutes. Add wine to pot and scrape the bottom of the pot to loosen any caramelized onion. 

Step 3 – Return beef to pot. Add broth, Worcestershire, thyme, bay leaves, sweet potatoes, and veggies. 

Step 4 – Set Instant Pot to pressure cook on high for 35 minutes. Then let pressure release on its own for at least 20 minutes. The result is very tender meat and a rich broth.

Step 5 – Remove bay leaves and serve. Our kids (who aren’t all convinced about stew) prefer to eat the stew over fresh steamed rice.

 

*Note:  If you want to skip the pressure cooker, just use a large pot or dutch oven. After step 3, just cover and simmer for about 60 minutes or longer.

 

Adapted from Lena Abraham at Delish.com (link)