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beef stew in a bowl
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Low Carb Keto Beef Stew Recipe

Katrin Nürnberger from sugarfreelondoner.com
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.
Course Main Course
Cuisine British
Prep Time 15 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 45 minutes
Servings 5
Calories 509kcal

Ingredients

  • 2 tbsp 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 tbsp fresh rosemary or 1 tsp dried
  • 1 tbsp fresh thyme leaves or 1 tsp dried
  • 2 bay leaves
  • 2 cup beef stock 480ml
  • ½ cup red wine 120ml, or more beef stock
  • 1.5 tbsp coconut aminos or 1 tbsp soya sauce
  • 1 tbsp 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 tbsp 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