Skill Level: Intermediate Serving Size: 10-12 oz.
Calories 330kcal
Ingredients
- 3 T. Olive oil, separated
- 10 Garlic cloves, minced
- 6 Parsnips, peeled, cut into thirds, medium diced
- 6 Carrots, peeled, cut into thirds, medium diced
- 1 Red onion, julienned
- 1/3 to ½ cup AP flour
- 6-8 oz. Cooking wine, red
- 8 Red potatoes, small, medium diced
- 2 lbs. Beef tips, grass-fed or local if possible
- 8-10 cups Vegetable or beef stock, homemade or purchased
- Salt to taste
- Black pepper to taste
Instructions
- Mince garlic followed by medium dicing the parsnips, carrots and julienne
- the onion. Mix together.
- Preheat large stockpot to medium high heat. Add 2 T. olive oil followed by
- the previously diced vegetables, including the garlic. Stir and cook for 5-7
- minutes, until fragrant.
- Add additional 1 T. of olive oil to the pan followed by the AP flour to create
- a roux. Continue to stir and drag the spoon at the bottom of the pan to
- ensure everything is mixing together. Cook for 1 minute.
- Deglaze the pan with cooking wine. Bring heat slightly down, to medium
- heat.
- While everything is marinating together, cook beef tips separately in a cast
- iron pan or sauté pan over medium high heat. Season as desired (salt
- and pepper).
- Once cooked, roughly 4-6 minutes, add to the stockpot. Stir.
- Add broth to pan followed by the potatoes. Bring to a simmer.
- Simmer for 15-20 minutes until the potatoes are tender. Season to taste
- (salt and pepper). Serve immediately.
- This will freeze well if cooled down properly then stored in freezer friendly
- containers.
Notes
This stew is warm, cozy and provides potassium, vitamin A, and essential amino acids. Nut free, dairy free. To make gluten-free, use quinoa flour.
Nutritional information:
Calories: 330 Fat: 9 gms Protein: 22 gms Carbohydrates: 39 gms Fiber: 5 gms Added Sugar: 0 gms Sodium: 580 mgs