Nourishing Slow Cooker Beef Stew

Makes 5-6 serves

Ingredients:

• 1 kg beef chuck, cut into bite-sized pieces

• 4 cloves garlic, diced finely/minced

• 1 large brown onion, diced

• 1 zucchini, chopped

• 1 carrot, sliced

• 1 sweet potato, peeled and diced

• 1 red potato, diced

• 1 tsp turmeric powder

• 1 tsp paprika

• 1 tsp salt (or to taste)

• 1/2 tsp black pepper (or to taste)

• 2 cups peas (frozen)

• 1 can (400g) borlotti beans, drained and rinsed

• 1 tbsp Apple Cider Vinegar

• 4 cups broth (I used 1 tbsp Best of the Bone Turmeric and Ginger Bone Broth concentrate and mixed with 1L of hot water to cover the ingredients)

Method

1. Add garlic and onion into the slow cooker with a small amount of water or extra virgin olive oil and leave to cook lightly. 

2. Prepare the vegetables, chopping them roughly. Add the chopped zucchini, sliced carrot, diced sweet potato, and diced red potato once the slow cooker is heated and the onion and garlic are translucent (can also cook garlic and onion on the stove lightly to speed things up). 

3. Cut the beef chuck into bite-sized pieces.

4. Sear the Beef (Optional but recommended for extra flavour):

• In a large cast iron skillet over medium-high heat, sear the beef chunks until browned on all sides. This step adds depth of flavour but can be skipped if short on time.

5. Add beef to slow cooker

6. Sprinkle the turmeric powder, paprika, salt, and black pepper over the vegetables and beef.

7. Pour in broth and apple cider vinegar. 

8. Cover the slow cooker with the lid and set it to cook on low for 7-8 hours or on high for 4-5 hours, until the beef is tender and the vegetables are cooked through.

9. About 30 minutes before the stew is done, add the 2 cups of peas and the can of borlotti beans to the slow cooker. Stir to combine, and continue cooking until heated through.

10. Ladle the beef stew into bowls and serve hot. Enjoy your hearty, flavourful meal!
    
    
    

Add your veg

Add seared beef chuck

Notes:

• Feel free to adjust the quantities of vegetables based on your preferences or what you have on hand.

• This stew can be stored in the refrigerator for up to 3 days or frozen for up to 3 months. Reheat thoroughly before serving.

Benefits:

• This is the perfect meal when in the luteal phase or while menstruating as it is warming and nourishing. It is rich in complex carbs and fibre from the root vegetables. The spices are anti-inflammatory and the beef is a source of haeme iron. The legumes (peas and beans) are an added source of plant fibre and nutrients. 

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