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Minted Beef Stew
Servings: x4
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Cuisine Type: North American
Freezable:  Yes
Ingredients:
  • 1 1/2 tbsp olive oil
  • 1 lb beef, tenderloin, cut into 1/2" cubes
  • 5 shallots, sliced (~2/3 cup)
  • 12 oz carrot, peeled, cut into 1" pieces (~2 2/3 cups)
  • 1 tsp cumin, ground
  • 1/4 tsp cinnamon, ground
  • 1/8 tsp cayenne powder
  • 1/8 tsp ginger powder
  • 1/8 tsp allspice, ground
  • 1/8 tsp nutmeg
  • 2 tbsp flour, all purpose
  • 2 cups beef broth, canned low sodium
  • 1 1/2 cups water
  • 4 potatoes, small red (baby), cut into 1/2" pieces
  • 8 oz beans, green, cut into 1" pieces (~2 cups)
  • 1/4 tsp pepper, black freshly ground
  • 1/3 cup mint, fresh, chopped
Instructions:
  1. Cooking
    1. Heat half of the oil in a pot over medium high heat.
    2. Saute the beef until browned on all side and cooked to desired doneness, about 3 minutes for medium rare.
    3. Remove and cover to keep warm.
    4. In the same pot, add the remaining oil.
    5. Add shallots and carrots and saute until golden, about 3 minutes.
    6. Add all spices; stir 30 seconds.
    7. Sprinkle flour over; stir 30 seconds.
    8. Stir in broth and water and bring to boil.
    9. Add potato pieces.
    10. Reduce heat to medium; simmer for 6 minutes.
    11. Add green beans and simmer for another 5 minutes.
    12. Return beef to pot; cook until sauce thickens slightly, about 1 minute.
    13. Season stew with pepper.
    14. Stir in half of the chopped mint.
    15. Transfer stew to bowls.
    16. Sprinkle with remaining chopped mint and serve.
Nutritional Facts
Nutrient (per serving)% DV
Calories 35418%
Total Fat 12g19%
    Saturated Fat 3g17%
    Trans Fat 0g--
Cholesterol 69mg23%
Sodium 373mg16%
Total Carbohydrate 30g10%
    Dietary Fiber 6g23%
    Sugars 6g--
Protein 31g63%
Vitamin A 11050iu221%
Vitamin C 27mg45%
Calcium 113mg11%
Iron 4mg25%