Savory Low-Sodium Vegetable Beef Stew
This hearty Savory Low-Sodium Vegetable Beef Stew is a wholesome and comforting dish that combines tender chunks of beef with a medley of fresh vegetables. Perfect for a cozy family dinner, the rich flavors develop beautifully as it cooks. The stew can be thickened to your preference and is perfect for meal prep, as it tastes even better the next day! With a focus on health, this recipe leaves out the extra salt, allowing you to add just the right amount of seasoning to suit your taste. Enjoy this nourishing stew that warms you from the inside out!
N/A
Servings
103
Calories
11
Ingredients
Ingredients
stew meat
1 lb (cut into smaller chunks)
onion
1 medium (cut into large chunks)
celery
3-4 stalks (sliced)
carrot
1/2-3/4 cup (sliced)
russet potatoes
2 large (peeled and cut into bite-sized pieces)
no-salt-added stewed tomatoes
1 (16 ounce) can (drained if necessary)
garlic cloves
2 (diced fine)
salt
1/8-1/4 teaspoon (to taste) (optional adjustment after cooking)
black pepper
1 teaspoon (adjust to taste)
olive oil
2 tablespoons (for sautéing)
water
2 cups (added to the Dutch oven)
Instructions
1
In a large skillet, heat the olive oil over medium heat. Add the diced garlic and sauté until fragrant, about 1 minute.
2
Cut the stew meat into bite-sized chunks and season lightly. Add the meat to the skillet, browning it on all sides. Once browned, remove the meat and set it aside.
3
In a 4-quart Dutch oven, combine the browned meat with the large chunks of onion, sliced carrots, no-salt-added stewed tomatoes, sliced celery, and bite-sized pieces of russet potatoes. Pour in the 2 cups of water and set aside.
4
Using the same skillet, turn the heat to medium-low. Sprinkle flour into the skillet and stir constantly to cook the flour until it turns a light golden color, ensuring not to burn it. Gradually whisk in beef broth, stirring continuously until the mixture simmers and thickens, about 2-3 minutes.
5
Pour the gravy into the Dutch oven with the meat and vegetables. Increase the heat to bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and let it simmer until the vegetables are tender - about 30-45 minutes.
6
If the stew needs thickening, remove the lid and simmer for an additional 10-15 minutes.
7
Taste the stew and adjust salt and pepper to your liking before serving.
Nutrition Information
2.5g
Fat
14.2g
Carbs
7.5g
Protein
2g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Savory Low-Sodium Vegetable Beef Stew?
It is a wholesome, hearty dish that combines tender beef chunks with fresh vegetables like carrots, celery, and potatoes in a rich, low-sodium broth.
How many calories are in a serving of this beef stew?
There are approximately 103 calories per serving in this recipe.
Is this beef stew recipe heart-healthy?
Yes, by using no-salt-added tomatoes and limited salt, it is designed to be a heart-healthy, low-sodium meal option.
What type of meat should I use for this stew?
Standard stew meat, typically cut from beef chuck or round, is ideal as it becomes very tender during the simmering process.
Can I substitute the beef with another protein?
Yes, you can use chicken, turkey, or even extra firm tofu, though cooking times may vary for the different proteins.
How do I thicken the vegetable beef stew?
The recipe uses a flour and broth mixture added to the skillet to create a gravy, and further thickening can be achieved by simmering without a lid for 10-15 minutes.
Can I make this stew in a slow cooker?
Yes, brown the meat and garlic first, then combine all ingredients in a slow cooker and cook on low for 7-8 hours or high for 4-5 hours.
How long does it take to cook the vegetables?
After reaching a boil, the vegetables generally take 30-45 minutes to become tender while simmering on low heat.
What kind of potatoes work best for this recipe?
Russet potatoes are recommended, but Yukon Gold or Red potatoes also hold their shape well in stews.
Do the potatoes need to be peeled?
The recipe suggests peeling the russet potatoes, but you can leave the skins on for extra fiber if you prefer.
What if I do not have a Dutch oven?
A large, heavy-bottomed stockpot or any 4-quart pot with a tight-fitting lid will work as a substitute.
Can I add more vegetables to this stew?
Absolutely. Green beans, peas, corn, or mushrooms would make excellent additions to this recipe.
Is it okay to use regular canned tomatoes?
You can, but the recipe specifies no-salt-added tomatoes to maintain the low-sodium health benefits.
How much salt is recommended?
The recipe suggests 1/8 to 1/4 teaspoon to taste, allowing you to control your sodium intake.
Can this beef stew be frozen?
Yes, this stew freezes very well for up to three months in an airtight container.
How long does the stew last in the fridge?
It can be safely stored in an airtight container in the refrigerator for 3 to 4 days.
Why should I brown the meat before stewing?
Browning the meat creates a deeper flavor profile through the Maillard reaction, which enhances the overall taste of the stew.
What type of oil is best for sautéing the garlic?
Olive oil is used in this recipe for its healthy fats and flavor, but avocado oil is also a good alternative.
Can I use garlic powder instead of fresh garlic?
Yes, you can substitute 1/2 teaspoon of garlic powder for the 2 fresh cloves if needed.
Is this recipe gluten-free?
The recipe uses flour as a thickener; to make it gluten-free, substitute the flour with cornstarch or a gluten-free flour blend.
How do I prevent the beef from being tough?
Simmering the beef on low heat for the full 30-45 minutes ensures the connective tissues break down, making the meat tender.
Can I add wine to the stew?
Yes, a splash of dry red wine like Cabernet or Merlot used to deglaze the skillet adds a wonderful depth of flavor.
What are some recommended side dishes?
This stew pairs well with crusty whole-grain bread, a fresh garden salad, or steamed brown rice.
Can I prepare this meal in advance?
Yes, this stew is excellent for meal prep as the flavors continue to develop and taste even better the next day.
Why is this recipe specifically called 'low-sodium'?
It focuses on using no-salt-added ingredients and minimal seasoning to cater to those monitoring their salt intake.
What size Dutch oven is needed?
A 4-quart Dutch oven is the recommended size for the volume of ingredients in this recipe.
Can I use frozen vegetables instead of fresh?
Yes, frozen carrots or mixed vegetables can be used; just add them toward the end of the simmering process so they don't get too mushy.
How many people does this recipe serve?
This recipe typically provides approximately 4 to 6 servings depending on the portion size.
Can I add fresh herbs?
Yes, fresh thyme, rosemary, or parsley added during the simmering stage will enhance the savory aroma.
Is this stew suitable for kids?
Yes, it is a mild, nutrient-dense, and comforting meal that is generally very well-received by children.