- Servings Per Recipe: 14
- Amount Per Serving
- Calories: 219.7
- Total Fat: 6.5 g
- Cholesterol: 43.6 mg
- Sodium: 652.5 mg
- Total Carbs: 21.0 g
- Dietary Fiber: 4.4 g
- Protein: 18.4 g
Beefy-Tomato Vegetable StewSubmitted by: CCKELLY3
Introductioncreated jan 27, 2009 created jan 27, 2009
1 1/2 lb. beef stew meat, in cubes
1 slice bacon
2 Tablespoons olive oil
3 stalks celery, about 1 1/2 cups, diced (145 g)
1 large red bell pepper, sliced, about 1 1/2 cups (190 g)
2 medium onions, diced, about 2 1/2 cups (245 g)
1 teaspoon Red Hot sauce
3 Tablespoons miced garlic
1 1/4 cups (100 g) diced brown mushrooms
15 grams (1/4 cup) dried shitake mushrooms reconstituted in 1 cup vegetable broth
1/4 cup red wine vinegar (or 1/2 cup dry red wine)
1 28 oz. can crushed tomatoes
4 cups vegetable broth (or beef broth)
1 envelope dry onion soup mix
2 Bay leaves
1 Tablespoon Italian Seasoning blend
1 tsp salt
3 1/2 cups chopped carrots (400 g)
3 1/2 cups chopped potatoes (400 g)
1 1/2 cups green beans (170 g)
1 1/2 cups frozen corn (150 g)
2 cups frozen okra (200 g)
1. In a large skillet cook the slice of bacon over low heat until browned and fat is rendered, about 5-8 minutes. When done, remove the bacon and add 1 Tbs olive oil to the rendered fat and turn up to high heat for 1 minute. Then add sliced onions, Red hot sauce (will bring out sweetness in onions and help carmelize them) and 1/4 tsp salt. Cook until soft and starting to turn golden, about 5 minutes, then add celery and red bell peppers. Stir well, and add half the Italian seasoning and let cook until vegetable start to wilt., another 5 minutes or so. Add a spoonful of broth, if needed, to keep from drying out and burning on bottom. Lastly add 3 Tablespoons minced garlic and the fresh mushrooms, a little more broth as needed, and continue to cook about 5 minutes more.
2. While the vegetables are cooking down, heat a dutch oven or heavy bottomed pot with the other 1 Tablespoon of olive oil. When hot, add the stew meat pieces, which you've sprinkled with salt, pepper to taste and brown. Add the crumbled slice of bacon to the meat and sprinkle with garlic powder and onion powder (not salt) to taste. Add 1 teaspoon of the Italian seasoning blend and stir meat well, so all sides brown well.
3. Add the vegetable mix to the meat, then add the can of crushed tomatoes, the red wine vinegar, the reconstituted dried shitake mushrooms with their broth. Heat the 4 cups of broth until very hot in the microwave and stir in the envelope of onion soup mix. Add bay leaf. Pour into the stew, stir and bring to a boil. Then, reduce heat to medium low and let simmer, just about bubbling, uncovered for one hour (60 minutes). Checking and stirring every so often.
4. When the broth has reduced by about 1/3 and it tastes rich, add the potatoes, carrots, froazen green beans, frozen okra, frozen corn. Add the last teaspoon of Italian Seasoning and adjust onion powder, garlic powder or other spices to your taste. Bring the entire pot just to a boil, cover and reduce the heat to a simmer and let cook another 20-30 minutes, until the potatoes and carrots are cooked al dente.
5. At this point, if the okra hasn't thickened the broth enough for your taste, then add a tablespoon of corn starch mixed with equal parts cold water to the stew, bring it to a full boil and stir constantly until it thickens. You can also use potato starch or another thickener. However, the ratio of solids to broth is pretty high, so there's not a lot of broth to thicken and I have served this on a plate with a large green salad, using the 'gravy' as a salad dressing and it worked well without thickening it.
Optional items to add are kidney beans, frozen mixed vegetables or a whole grain of your choice.
Number of Servings: 14
Recipe submitted by SparkPeople user CCKELLY3.