As cold weather begins creeping back in, my thoughts turn to stews and soups. The time change means it’s dark earlier and it automatically seems colder, even if it isn’t. Well, actually, it is where I am. There is nothing like a nice warming stew for dinner on cold nights, except maybe a hearty soup. Sometimes the two are almost the same in our house since we like nice thick sauces.
This recipe is a little higher in carbs than I like, but still comes in under 8 net carbs per serving. It’s really loaded with meat and vegetables so that’s a hearty serving. You might opt for a little less to lower the carbs. It’s very thick and uses canned pumpkin to help achieve that thick sauce.
Beef Stew with Root Vegetables
3 1/2 lbs. Beef, round steak, cut into bite sized pieces *
1 medium Onions, chopped
4 medium stalks Celery, trimmed and chopped
1 15-oz can Tomatoes
2 tablespoons Garlic
1/4 cup Carbquick or other low carb flour
1 cup celery root, peeled and cubed**
1 cup Kohlrabi, peeled and cubed **
1 tablespoon Seasoning Salt
1 teaspoon Pepper
1 tablespoon oil or bacon grease
1 cup pumpkin puree
* You can purchase stewing meat already cut up but you may have to cut smaller.
** You can substitute turnips or cauliflower florets for either vegetable.
Preheat oven to 350 degrees (F)
Peel and cube the celery root and the kohlrabi (or turnips).
Mix the Carbquick or other low carb flour with the seasonings in a shallow dish. Dredge as much of the meat as you have flour in the dish. You won’t have enough for all of the meat, but it will be enough to give a sauce base to the stew.
In a large, ovenproof pot, heat the oil, add the garlic and onions and sauté for about three minutes. Remove the onions to a bowl. Add the floured pieces of meat to the pot and brown on one side, then turn over. Add the rest of the meat and stir it into the meat in the pot. Add the onions, chopped celery, celery root, kohlrabi and the canned tomatoes, Fill the tomato can with water and add that to the pot. Stir it well to mix the ingredients in. Cover the pot and put in the oven.
Cook for one hour, then stir the pot to make sure it isn’t sticking. Cook another hour, then add more water if needed, then add the pumpkin puree and stir it in. Cook 30 minutes, add more water if needed, then stir it again and cook another 30 minutes.
Makes 8 to 10 servings.
Nutrition Info per serving – 8 servings
Calories: 315.3 Fat: 9 g Net Carbs: 7 g Protein: 47.4 g
Original post on 11/4/2013