Low Carb Keto Beef Stew Recipe
A hearty keto beef stew to bring a smile to your face on a cold day. Serve with mashed cauliflower or cauliflower rice and a crisp green salad.
Servings: 5
Calories: 509kcal
Ingredients
- 2 tablespoon olive oil
- 1.5 lb chuck steak 700g, cut into cubes and room temperature
- 1 small onion 2.5oz / 70g, chopped
- 2 celery ribs 2.8oz / 80g, chopped
- 2 carrots 5.3oz / 150g, sliced
- 2 zucchini 14.1oz / 400g, chopped
- 3 garlic cloves finely minced
- 1 tablespoon fresh rosemary or 1 teaspoon dried
- 1 tablespoon fresh thyme leaves or 1 teaspoon dried
- 2 bay leaves
- 2 cup beef stock 480ml
- ½ cup red wine 120ml, or more beef stock
- 1.5 tablespoon coconut aminos or 1 tablespoon soya sauce
- 1 tablespoon tomato puree
- Salt and pepper to taste
- fresh parsley and thyme to serve
Instructions
- Season the beef well with salt and pepper.
- Heat 1 tablespoon of olive oil in a heavy bottomed pot or dutch oven and sear the meat for 5 minutes or until browned from all sides. Don't move around during cooking and don't crowd the pan. Do this in 2 batches if necessary. Remove from the pan and set aside.
- Add the remaining 1 tablespoon of olive oil and cook the onions, carrot, celery, courgettes and herbs on a medium heat for 5 minutes. Add the garlic for 1 further minute.
- Return the meat to the pan and add the tomato puree, concoct aminos, red wine, stock and salt and pepper. Bring to the boil, then reduce to a simmer and cover to cook for 1 hour 30 minutes. (If your beef is not tender yet, see *** in the recipe notes below.)
- Adjust seasoning to taste and discard the bay leaves. Remove ¾ cup of vegetables and juice (pick out any beef) and puree using a hand stick blender until smooth. Add back to pan and stir.
- Serve with fresh parsley and thyme.
Notes
6.8g net carbs per portion. Makes 5 portions of 1.5 cup each.
Use good quality grass fed beef - it really will give the best flavour and won’t be tough.
*** If your beef is still tough after 90 minutes, add an additional 1 cup / 240ml of liquid and continue cooking for another 30 minutes - 1 hour. Bonus: This way, the vegetables are so soft the sauce becomes thick and glossy all on its own. Simply mash a few with a fork if necessary - no need to puree.
Option to add in green vegetables such as green beans or kale during the last few minutes of cooking for a bit of crunch.
You can replace the coconut aminos with soya sauce. However, it really does add another umami dimension to this stew.
Serve with a green side salad, cauliflower rice or mashed cauliflower.
Nutrition
Calories: 509kcal | Total Carbohydrates: 9.3g | Protein: 27.9g | Fat: 37.9g | Fiber: 2.5g | Sugar: 5g