Ayo working with Freestyle Gymnastics Guru Carl Paoli at the Invictus Athletes' Training Camp

Hearty Beef & Vegetable Stew
Written by Nichole DeHart

People often ask me how they can incorporate more vegetables into their diet. They usually round out this question with the statement ‘I don’t want to eat any more salads!’ Well, I personally love salads and could eat them for every meal but, I understand, this may not bode well for others. However, getting more vegetables in your diet can be a bit of a challenge. I have a solution: stew. You can throw in a plethora of vegetables into a stew, giving yourself plenty of access to a variety of nutrients. Plus, who doesn’t like a warm, cozy bowl of stew on a chilly day (well, I guess our 75 degree weather wouldn’t necessarily constitute a chilly day).
Here is a delicious stew recipe, chock full of vegetables. Enjoy!

Hearty Beef & Vegetable Stew

2 Pounds of Stew Meat
1 Onion (rough chop)
1 Lbs. Carrots (chopped)
4 Celery Stalks
1 Tbs. Minced Garlic
1 Tsp. Oregano
1 Tsp. Chili Powder
1 Tsp. Paprika
1 8 oz. can Diced Tomatoes
1 32 oz. container Low Sodium Chicken Broth
1 4.5 oz. can Tomato Paste (make sure this has no sugar in the ingredients)
1/2 Lbs. Green Beans
1 Zucchini (sliced)
1 Bunch of Spinach
1-2 Tbs. Coconut Oil
Salt & Pepper to garnish

Preheat your oven to 300 degrees.

In your dutch oven, brown the stew meat in the coconut oil. Once the meat is browned, set it aside with its juices. Place the onion, carrots and celery stalk in the dutch oven and cook until soft. Add in the minced garlic and cook until fragrant. Once fragrant, add all the spices (oregano, chili powder and paprika) into the dutch oven. Add the meat and accumulated juices back into the dutch oven. Stir in the diced tomatoes, chicken broth and tomato paste. Make sure the tomato paste is completely stirred into the stew.
Bring the stew to a simmer and then place it in the oven.

After cooking for 2 hours in the oven, add the fresh green beans, zucchini and spinach. Continue to cook in the oven for another hour. Remove the stew from the oven and season with salt and pepper.

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February 10, 2012 11:30 am

Wow…yum! I’ve some quality bison stew meat just chillin’ (literally) in the freezer, begging for a worthy recipe to hop on into! Thanks for sharing, Nichole. And feel free to keep ’em coming!

February 10, 2012 11:13 am

Stew looks yummy. I’m taking Steph’s lead and gonna make this one over the weekend. . . . and then do some muscle ups!

February 10, 2012 9:40 am

Sounds delicious!

Would this recipe also work in a slow cooker?

Mary DeHart
Mary DeHart
February 10, 2012 12:28 pm
Reply to  Chris

I have made this recipe and there is just something about stew or any dish like it that is made in the oven. But it would certainly work in a slow cooker. Just brown your meat for extra depth of flavor. I think I would put my vegetables in after the meat cooks for a while so they don’t get too mushy.

February 10, 2012 7:00 am

I’m going to make this over the weekend. Thanks Nichole!!