Skill Level: Intermediate. Serving Size: 10-12 oz.
- 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 all-purpose 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
- 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.
Nutritional information: 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. Calories: 330, Fat: 9g, Protein: 22g, Carbohydrates: 39g, Fiber: 5g, Added Sugar: 0g, Sodium: 580mg