Mediterranean Beef Stew

Mediterranean Beef Stew Recipe

Preparation time: 20 minutes | Cooking time: 1 hour and 45 minutes | Servings: 6

Introduction

Mediterranean Beef Stew is a hearty and flavorful dish that combines tender beef, vegetables, and aromatic spices. This stew is a popular dish in Mediterranean cuisine and is perfect for a cozy dinner on a cold evening.

History

The origins of Mediterranean Beef Stew can be traced back to the Mediterranean region, where slow-cooked stews have been a staple for centuries. The combination of beef, vegetables, and spices in this dish reflects the diverse culinary traditions of the Mediterranean.

Ingredients

3 lb (1.36 kg) boneless beef bottom round
2 onions
1 can of tomatoes
14.5 oz (411 g) canned beef broth
2 tsp ground coriander
0.75 tsp ground cinnamon
0.5 tsp cayenne pepper
0.5 tsp salt
2 turnips
3 carrots
15.5 oz (439 g) canned garbanzo beans
2 cups couscous
0.5 tsp salt
0.5 tsp ground turmeric
2 cups boiling water
1 cup golden raisins

How to prepare

Trim excess fat from beef.
Cut beef into 1-inch cubes.
Brown beef cubes a few pieces at a time in a non-stick skillet.
Transfer beef, onions, tomatoes, beef broth, coriander, cinnamon, cayenne pepper, and salt to a Dutch oven.
Heat to boiling; reduce heat, cover, and simmer for 50 minutes.
Add turnips; cover and simmer for 10 minutes.
Add carrots and cover.
Simmer for 30 minutes or until beef and vegetables are tender.
Add garbanzo beans and cover.
Simmer for 5 minutes or until hot.
Mix couscous, salt, and turmeric in a 2 qt (1.89 liter) bowl.
Stir in boiling water and cover.
Let it stand for 5 minutes.
Stir in raisins.
Mound couscous on a serving platter.
Drain beef and vegetables and arrange them on top of the couscous.
Pour broth from couscous stew into a serving bowl.
Serve with couscous.
Note: Three cups of uncooked rice (6 cups cooked rice) may be substituted for couscous.

Variations

Add diced potatoes or sweet potatoes for a heartier stew.
Use lamb or chicken instead of beef for a different flavor profile.
Add olives or artichoke hearts for a Mediterranean twist.

Cooking Tips & Tricks

To enhance the flavor of the stew, brown the beef cubes before adding them to the pot.

- For a richer broth, use homemade beef broth instead of canned.

- Adjust the spices to suit your taste preferences - you can add more or less cayenne pepper for a spicier or milder stew.

Serving Suggestions

Serve Mediterranean Beef Stew with a side of crusty bread or a fresh green salad for a complete meal. You can also garnish the stew with fresh herbs, such as parsley or cilantro, for added flavor.

Cooking Techniques

The key to making a flavorful Mediterranean Beef Stew is to simmer the ingredients slowly to allow the flavors to meld together. Browning the beef before adding it to the pot also adds depth of flavor to the stew.

Ingredient Substitutions

If you don't have couscous on hand, you can substitute with rice or quinoa. You can also use different vegetables, such as bell peppers or zucchini, depending on your preferences.

Make Ahead Tips

Mediterranean Beef Stew can be made ahead of time and reheated before serving. Store the stew in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave until heated through.

Presentation Ideas

To make the stew more visually appealing, arrange the beef and vegetables on top of the couscous in a decorative pattern. Garnish with fresh herbs or a sprinkle of paprika for a pop of color.

Pairing Recommendations

Mediterranean Beef Stew pairs well with a glass of red wine, such as a Cabernet Sauvignon or Merlot. You can also serve the stew with a side of tzatziki sauce or hummus for a Mediterranean-inspired meal.

Storage and Reheating Instructions

Store any leftovers of Mediterranean Beef Stew in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave until heated through before serving.

Nutrition Information

Calories per serving

One serving of Mediterranean Beef Stew contains approximately 400 calories.

Carbohydrates

The carbohydrates in this dish primarily come from the couscous, garbanzo beans, and vegetables. One serving of Mediterranean Beef Stew contains approximately 45 grams of carbohydrates.

Fats

The fats in this dish come from the beef and any added oils used for cooking. One serving of Mediterranean Beef Stew contains approximately 12 grams of fat.

Proteins

The protein in this dish comes from the beef, garbanzo beans, and couscous. One serving of Mediterranean Beef Stew contains approximately 35 grams of protein.

Vitamins and minerals

This stew is rich in vitamins and minerals, including vitamin A, vitamin C, iron, and potassium. The vegetables and legumes in the stew provide a good source of essential nutrients.

Alergens

This recipe contains beef and wheat (couscous), which may be allergens for some individuals. Please check for any specific allergens before preparing this dish.

Summary

Mediterranean Beef Stew is a balanced meal that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. It is a nutritious and satisfying dish that can be enjoyed as part of a healthy diet.

Summary

Mediterranean Beef Stew is a comforting and flavorful dish that is perfect for a cozy dinner. This stew is packed with tender beef, vegetables, and aromatic spices, making it a satisfying and nutritious meal option. Enjoy this hearty stew with a side of couscous or rice for a complete and delicious meal.

How did I get this recipe?

I remember the excitement that washed over me when I first saw this recipe for Mediterranean Beef Stew. It was a crisp autumn day, and I was visiting my dear friend Sophia in her cozy kitchen. Sophia was a master in the kitchen, and I always looked forward to learning new recipes from her.

As soon as I walked in, I was greeted by the savory aroma of simmering beef and aromatic spices. Sophia was busy at the stove, stirring a pot filled with tender chunks of beef, tomatoes, vegetables, and fragrant herbs. I couldn't help but ask her what she was cooking, and she replied with a smile, "Mediterranean Beef Stew, a family recipe handed down through generations."

I was immediately intrigued and asked if she would teach me how to make it. Sophia was more than happy to share her recipe with me, and we spent the afternoon cooking together, with her guiding me through each step and explaining the importance of using fresh ingredients and allowing the flavors to meld together.

Sophia told me that she learned this recipe from her grandmother, who hailed from a small village in Greece. She explained that Mediterranean Beef Stew was a hearty and comforting dish that was perfect for chilly evenings, and that it was packed with the flavors of the Mediterranean region.

As we cooked, Sophia shared stories of her grandmother and the traditional cooking methods she used. I listened intently, soaking up every detail and savoring the connection between food, family, and culture.

After several hours of simmering and stirring, the stew was finally ready. Sophia ladled steaming bowls of the fragrant dish, and we sat down to enjoy our creation. The first bite was a revelation - tender chunks of beef melting in my mouth, the rich tomato broth infused with the warmth of cinnamon, cumin, and oregano, and the vibrant vegetables adding a burst of freshness.

I knew that this recipe would become a staple in my own kitchen, a reminder of the bond between friends and the joy of sharing a meal made with love. From that day on, Mediterranean Beef Stew became a favorite in my culinary repertoire, a dish that I would make for family gatherings, dinner parties, and quiet nights at home.

Over the years, I have made this recipe countless times, each time adding my own twist or variation. Sometimes I add a splash of red wine for richness, or a handful of olives for a briny kick. Other times, I swap out the beef for lamb or chicken, depending on what I have on hand.

But no matter how I choose to make it, the essence of the dish remains the same - a celebration of the flavors of the Mediterranean, a tribute to the traditions of generations past, and a reminder of the power of food to bring people together.

So the next time you find yourself craving a hearty and comforting meal, I urge you to try making Mediterranean Beef Stew. Let the intoxicating aromas fill your kitchen, let the flavors transport you to sun-drenched shores and bustling markets, and let the joy of sharing a meal with loved ones warm your heart. Bon appétit!