This comforting vegetable beef stew is perfect for cold winter evenings, and filled with earth vegetables for added nutrition.
Be sure to pick out a lean cut of beef, like the eye of round noted, and look for a brand that is free of antibiotics and hormones, like Laura’s Lean Beef. Note that “Lean” beef contains less than 10g of fat, 4.5g or less of saturated fat, and less than 95mg of cholesterol per serving, by USDA standards. “Extra lean” contains less than 5g of fat, 2g of saturated fat and 95mg of cholesterol per serving.
Special Diet Notes and Options: Vegetable Beef Stew
This vegetable beef stew is naturally dairy-free / non-dairy, egg-free, nut-free, peanut-free, and gluten-free (but stick with the wheat-free tamari – and yes, Worcestershire is usually gluten-free!).
For soy-free, you can try coconut aminos as a soy sauce substitute, or simply up the Worcestershire a touch and season to taste with additional salt, if needed.
- 1 tablespoon olive or canola oil
- 2 pounds eye of round roast, cut into 2-inch cubes
- 2 cups sliced onions
- 4 cloves garlic, chopped
- 1 green bell pepper, sliced
- 4 large celery stalks, cut into 2-inch pieces
- 8 medium carrots
- 4 large baking potatoes (about 2 pounds) cut into eighths
- 1 28-ounce can whole tomatoes
- 1 15-ounce can tomato sauce
- 1 tablespoon soy sauce or wheat-free tamari (for gluten-free)
- 1 teaspoon Worcestershire sauce
- 1 cup fat-free beef stock (double strength)
- 1 tablespoon dried basil
- Salt and pepper, to taste
- Preheat your oven to 350°F.
- Heat the oil in a large skillet over medium-high heat. Sear the meat cubes until browned on all sides.
- In a separate bowl, combine the canned tomatoes, tomato sauce, soy sauce, Worcestershire sauce, beef stock, basil, salt and pepper. Mix thoroughly.
- Place the meat and vegetables in a roasting pan, and pour the tomato mixture over top.
- Cover and bake for 45 minutes. Reduce the heat to 250°F and bake for 2 hours or until meat is very tender to the fork. Baste occasionally.
