February 18, 2015
Red Wine "Beef" Stew
This hearty stew is pure comfort
½ cup (115g) whole wheat pastry flour
1 tablespoon minced fresh rosemary
1 teaspoon fine sea salt
½ teaspoon pepper
12 ounces (340g) vegetarian beef-style strips or chunks (thawed, if frozen)
1 tablespoon refined coconut oil
4 cloves garlic, minced
4½ cups (1000ml) low-sodium vegetable stock
1½ cups (340ml) dry red wine
3 carrots, cut into 1-inch chunks
1 pound (450g) red potatoes, cut into 1-inch chunks
1 onion, cut into 1-inch chunks
½ pound (225g) cremini (brown) mushrooms, halved (or quartered if large)
1 cup (225g) fresh or frozen peas
In a medium bowl, combine the flour, rosemary, salt and pepper. Add the beef-style strips and toss to coat.
Heat the coconut oil in a 4- to 6-quart stockpot over medium heat. Add the beefy mixture and cook, stirring occasionally, for 5 minutes. Add the garlic and cook, stirring occasionally, for 1 minute.
Stir in the stock, wine and carrots. Increase the heat to high, bring to a boil and reduce to a simmer. Cook for 15 minutes, stirring occasionally. Add the potato and onion and cook, stirring occasionally, for 15 minutes. Add the mushrooms and cook, stirring occasionally, for 15 minutes. Add the peas, stirring until the peas are heated through.
All figures are per serving (assumes 6 servings).
Fat: 4 g
Carbs: 36 g
Fiber: 7 g
Protein: 14 g
Sodium: 777 mg