Description
A healthier version of traditional Irish beef stew, featuring lean beef and a creamy cauliflower mash.
Ingredients
Scale
- 1 lb lean beef stew meat, trimmed and cut into 1-inch cubes
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 carrots, peeled and sliced
- 2 celery stalks, sliced
- 3 garlic cloves, minced
- 3 cups low-sodium beef broth
- 1 cup dry red wine or additional broth
- 2 tablespoons tomato paste
- 2 teaspoons Worcestershire sauce
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 2 bay leaves
- Salt and freshly ground black pepper to taste
- 1 cup frozen peas
- 1 large head cauliflower, cut into florets
- 2 tablespoons unsalted butter
- 2 tablespoons low-fat milk or milk alternative
- Fresh chives, finely chopped (optional for garnish)
Instructions
- Pat beef dry with paper towels and season with salt and pepper. Heat olive oil in a large heavy-bottomed pot over medium-high heat. Brown beef on all sides in batches, approximately 3-4 minutes per batch. Remove and set aside.
- In the same pot, add diced onion, carrots, and celery. Sauté for 5 minutes until softened. Add minced garlic and cook for 1 minute until fragrant.
- Stir in tomato paste, dried thyme, dried rosemary, and bay leaves. Cook for 1 minute, stirring constantly.
- Return seared beef to the pot. Add red wine and scrape up any browned bits from the bottom using a wooden spoon. Pour in beef broth and Worcestershire sauce. Bring to a simmer, then reduce heat to low. Cover and cook for 1 hour 15 minutes, stirring occasionally, until beef is tender.
- Remove lid and add frozen peas. Simmer for 5-10 minutes. Adjust seasoning with salt and pepper to taste.
- Place cauliflower florets in a pot of salted water. Boil for 10-12 minutes until very tender. Drain well and transfer to a food processor with butter and milk. Blend until smooth and creamy. Season with salt and pepper.
- Ladle hot stew into serving bowls and top with a mound of cauliflower mash. Garnish with fresh chives if desired.
Notes
- This stew can be made a day in advance; flavors improve overnight.
- For a vegetarian option, substitute beef with mushrooms and vegetable broth.
- Cauliflower mash can be replaced with mashed potatoes if desired.
- Prep Time: 20 minutes
- Cook Time: 1 hour 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Irish
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 5g
- Sodium: 600mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 70mg