Beef or Turkey Stew

Beef or Turkey Stew Recipe with Whole Wheat Flour and Vegetables

Preparation time: 20 minutes | Cooking time: 1 hour 25 minutes | Servings: 6

Introduction

This Beef or Turkey Stew recipe is a hearty and nutritious meal that is perfect for any day of the week. Made with lean turkey breast or beef, and a variety of vegetables, this stew is not only delicious but also packed with nutrients. The combination of spices, including cumin, salt, and pepper, adds a depth of flavor that makes this dish stand out. Whether you're looking for a comforting meal on a cold day or a nutritious option for your weekly meal prep, this stew is sure to satisfy.

History

The tradition of making stew dates back centuries and spans across many cultures. Originally, stews were made to tenderize tougher cuts of meat and to make them more palatable. Over time, various regions adapted the basic stew recipe to include local ingredients and flavors, leading to a wide variety of stews around the world. This particular recipe for Beef or Turkey Stew is inspired by traditional methods but incorporates whole wheat flour and olive oil for a healthier twist, reflecting modern dietary preferences.

Ingredients

1 lb (454 g) of lean beef or turkey breast, cut into cubes
whole wheat flour
0.25 tsp of salt (optional)
0.25 tsp of pepper
0.25 tsp of cumin
1.5 tbsp of olive oil
2 cloves of garlic, minced
2 medium onions, sliced
2 stalks of celery, sliced
1 medium red or green bell pepper, sliced
1 medium tomato, finely minced
5 cups of beef or turkey broth, with fat removed
5 small potatoes, peeled and cubed
12 small carrots
1.25 cups of green peas

How to prepare

Preheat the oven to 375°F (191°C).
In a mixing bowl, combine the whole wheat flour with salt, pepper, and cumin. Roll the beef or turkey cubes in the flour mixture, shaking off any excess.
Heat the olive oil in a large skillet over medium-high heat. Add the coated beef or turkey cubes and sauté until they turn nicely brown, which should take about 7–10 minutes.
Transfer the browned beef or turkey cubes to an ovenproof casserole dish.
To the same skillet, add minced garlic, onions, celery, and peppers. Cook until the vegetables become tender, which should take about 5 minutes.
Stir in the tomato and broth, and bring the mixture to a boil. Pour the mixture over the beef or turkey pieces in the casserole dish.
Cover the casserole dish tightly with a lid or foil, and bake it in the preheated oven for 1 hour at 375°F (191°C).
Remove the casserole dish from the oven and stir in the potatoes, carrots, and peas. Return the dish to the oven and bake for another 20–25 minutes, or until the vegetables are tender.

Variations

For a vegetarian version, substitute the beef or turkey with chickpeas or lentils.
Add different vegetables according to seasonality and preference, such as squash in the fall or zucchini in the summer.
Spice it up with additional spices like paprika or chili powder for a bit of heat.

Cooking Tips & Tricks

To ensure your stew is flavorful and tender, here are some tips and tricks:

- Brown the meat well before adding it to the casserole. This step adds depth to the flavor.

- Use fresh vegetables for the best taste and nutritional value.

- If you find the stew is too thick, you can add more broth to reach your desired consistency.

- For an even richer flavor, consider marinating the beef or turkey in spices overnight.

Serving Suggestions

This stew is a complete meal on its own but can be served with a side of whole grain bread or a simple green salad for added fiber and nutrients.

Cooking Techniques

Browning the meat and sautéing the vegetables before baking are crucial steps that enhance the flavor of the stew. Baking the stew in a tightly covered casserole dish allows the ingredients to tenderize and meld together, creating a rich and satisfying dish.

Ingredient Substitutions

If whole wheat flour is not available, you can use all-purpose flour for coating the meat.

- Sweet potatoes can be used in place of regular potatoes for a different flavor profile and additional nutrients.

- Any type of broth can be used, though low-sodium options are recommended for a healthier dish.

Make Ahead Tips

This stew can be made in advance and stored in the refrigerator for up to 3 days or frozen for up to 3 months. Simply reheat on the stove or in the microwave when ready to serve.

Presentation Ideas

Serve the stew in a deep bowl garnished with fresh parsley or thyme for a touch of color and freshness. A dollop of Greek yogurt or a sprinkle of grated cheese can also add a creamy texture and rich flavor.

Pairing Recommendations

A robust red wine, such as a Cabernet Sauvignon or Merlot, pairs beautifully with the rich flavors of the stew. For a non-alcoholic option, a sparkling water with a squeeze of lemon complements the meal nicely.

Storage and Reheating Instructions

Store leftover stew in an airtight container in the refrigerator for up to 3 days. To reheat, warm on the stove over medium heat until heated through, adding a little broth if necessary to prevent drying out. The stew can also be frozen for up to 3 months and thawed overnight in the refrigerator before reheating.

Nutrition Information

Calories per serving

Each serving of this hearty stew contains approximately 250 calories, making it a low-calorie option that is still filling and nutritious.

Carbohydrates

This stew is relatively low in carbohydrates, with the main sources being the potatoes and carrots. One serving contains approximately 30 grams of carbohydrates, making it a suitable option for those monitoring their carb intake.

Fats

The use of lean turkey breast or beef, along with olive oil, ensures that the stew is low in saturated fats. Each serving contains about 8 grams of fat, with only 2 grams being saturated fat. This makes the stew a heart-healthy option.

Proteins

Protein is a key component of this stew, with each serving providing a substantial 25 grams of protein. This high protein content makes the stew an excellent option for muscle repair and growth, as well as keeping you feeling full and satisfied.

Vitamins and minerals

This stew is packed with vitamins and minerals, thanks to the variety of vegetables used. It is particularly high in Vitamin A, Vitamin C, potassium, and iron. These nutrients support immune function, eye health, and more.

Alergens

This recipe is free from most common allergens, including dairy, nuts, and soy. However, it does contain wheat (from the whole wheat flour) and may not be suitable for those with a gluten intolerance.

Summary

Overall, this Beef or Turkey Stew is a nutritious and balanced meal, providing a good mix of proteins, healthy fats, and carbohydrates, along with essential vitamins and minerals. It's a low-calorie, allergen-friendly option that doesn't compromise on flavor or satisfaction.

Summary

This Beef or Turkey Stew recipe is a nutritious, comforting, and versatile dish that is perfect for any occasion. With its rich flavors, high nutritional value, and simple preparation, it's sure to become a staple in your meal rotation. Whether you're feeding a family or meal prepping for the week, this stew is a delicious and healthy choice.

How did I get this recipe?

I have a strong memory of the first time I saw this recipe for Beef or Turkey Stew. It was a cool autumn day and I was visiting my dear friend, Mrs. Johnson. She was known in our small town for her delicious home-cooked meals, and I always looked forward to spending time in her kitchen.

As soon as I walked into her cozy home, I was greeted by the warm aroma of simmering stew. Mrs. Johnson beckoned me to come closer to the stove, where a large pot was bubbling away with chunks of tender meat, vegetables, and rich broth. The sight and smell of the stew made my mouth water, and I couldn't wait to taste it.

Mrs. Johnson smiled at me as she stirred the pot, her eyes twinkling with pride. "This is my famous Beef or Turkey Stew," she said. "Would you like to learn how to make it?"

I eagerly nodded, and Mrs. Johnson began to walk me through the recipe. She explained how the key to a good stew was in the slow cooking process, allowing the flavors to meld together and the meat to become tender. She showed me how to brown the meat first, locking in the juices and creating a rich depth of flavor.

As we chopped vegetables and added them to the pot, Mrs. Johnson regaled me with stories of how she had learned to make this stew from her own grandmother. She spoke fondly of her childhood days spent helping in the kitchen, learning the secrets of traditional cooking handed down through generations.

I listened intently, absorbing every detail of the recipe and the history behind it. Mrs. Johnson's passion for cooking was infectious, and I couldn't wait to try making the stew on my own.

After a few hours of simmering on the stove, the stew was ready to be served. Mrs. Johnson ladled steaming bowls of the hearty dish, each spoonful bursting with savory goodness. As I took my first bite, I knew that this recipe would become a cherished favorite in my own kitchen.

Over the years, I have made Mrs. Johnson's Beef or Turkey Stew countless times. Each time, I am reminded of that special day in her kitchen, learning the art of slow cooking and savoring the flavors of a time-honored dish.

I have added my own twists to the recipe, experimenting with different herbs and spices to create unique variations of the stew. But no matter how I adapt the ingredients, the heart of the recipe remains the same – a warm, comforting meal that brings joy to all who taste it.

As I stir the pot on my own stove, I can't help but think of Mrs. Johnson and the legacy of cooking that she passed down to me. In every spoonful of stew, I taste the love and tradition that has been woven into this timeless recipe.

And so, I continue to share my version of Beef or Turkey Stew with friends and family, passing on the knowledge and flavors that I have inherited from the kitchens of those who came before me. Cooking has become more than just a mealtime ritual – it is a way to connect with my past, honor my roots, and create new memories to be cherished for years to come.