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Autumn Beef & Vegetable Stew

|Autumn Beef & Vegetable Stew

When the weather turns colder, it's the perfect time for comforting stews and autumn spices. This beef stew is an all-time slow cooker favourite in my house. It's made with all the favourite fall ingredients and low-carb veggies and it's perfectly balanced for a keto diet: high in fat, low in carbs and high in electrolytes (sodium, magnesium and potassium).

Cooking in a slow cooker/ crockpot is very convenient - you won't have to spend hours in the kitchen. In fact, when I make bone broth from oxtails and marrow bones, I leave them cooking overnight for up to 24 hours. Since you can use inexpensive meat cuts, a slow cooker is budget-friendly and makes meat juicy and tender.

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Preparation time

Hands-on
Overall

Nutritional values (per serving):

9.1 grams 3.6 grams 31.9 grams 39.5 grams 17.9 grams 533 calories
Total Carbs12.7grams
Fiber3.6grams
Net Carbs9.1grams
Protein31.9grams
Fat39.5grams
of which Saturated17.9grams
Energy (calories)533kcal
Magnesium85mg (21% RDA)
Potassium1111mg (56% EMR)

Nutrition facts are calculated from 10 servings. Macronutrient ratio: Calories from carbs (7%), protein (24.6%), fat (68.4%)

Ingredients (makes 8-10 servings):

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives). Bay leaves and cinnamon sticks are only used for infusing - they are not included in the nutrition facts.

Instructions:

  1. Preheat the slow cooker (crockpot) to high. You will need to use a large 6 quart slow cooker or halve the recipe to fit the ingredients into a smaller slow cooker. Using a paper towel, pat dry the braising steaks and season with salt and pepper from both sides. Place two to three steaks at a time in a hot pan greased with ¼ cup of ghee...
    |Autumn Beef & Vegetable Stew
  2. ... and seal until lightly browned all over. When done, transfer each batch into the preheated slow cooker. |Autumn Beef & Vegetable Stew
  3. Meanwhile, peel and dice the onion and garlic. Place in a pan greased with the remaining ghee and cook until fragrant and lightly browned.
    |Autumn Beef & Vegetable Stew
  4. Add the tinned tomatoes, broth, paprika, cumin, ginger, chili powder, ground coriander seeds and turmeric. Mix and cook briefly. Pour into the slow cooker over the meat.
    |Autumn Beef & Vegetable Stew
  5. Add the cinnamon sticks and bay leaves. Cover with a lid and cook for 3 hours before adding the rutabaga. |Autumn Beef & Vegetable Stew
  6. Meanwhile, peel and dice the rutabaga. |Autumn Beef & Vegetable Stew
  7. After the meat has been cooking for 3 hours, use a spatula to push the meat on one side of the slow cooker and add the diced rutabaga. Cook for another hour before adding the zucchini. Meanwhile, dice the zucchini (I used zucchini and marrow squash). |Autumn Beef & Vegetable Stew
  8. After an hour, add the zucchini on the same side with the rutabaga and mix briefly to cover with the juices. Using tongs, remove the bay leaves and cinnamon sticks (or remove after the meal is done). Cook for another 2 hours. |Autumn Beef & Vegetable Stew
  9. The stew is cooked when the rutabaga and zucchini are fork-tender. |Autumn Beef & Vegetable Stew
  10. Place in serving plates and garnish with fresh herbs such as parsley or cilantro. Season with more salt and pepper if needed. Enjoy! |Autumn Beef & Vegetable Stew

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (18)

Hey there Martina,
Glad I've found your blog!!!! It's helping me to successfully navigate a healthy (keto) lifestyle & I'm excited to get started with the keto diet. Truly want to thank you for sharing your knowledge and recipes which I'm certain will lead the way for incredible health and disease resistance.  By the way, you've listed
Nutritional values (per serving)(outstanding job), yet, per serving equals what amount? I'm thinking Nutritional values (per serving) you've listed might mean 2 cups = per serving, yet, I don't know for sure.  Thank you girl!!!!

Reply

Thank you for your kind words Margaret! To be honest I'm not sure, I divided the stew in 2 parts (froze one part and kept the other one in the fridge). Then each part made 5 servings which was easy to estimate/divide when served. It's hard to tell how many cups per serving, as it depends on the amount of liquids that remain in the slow cooker (that depends on the slow cooker). I hope this helps!

Reply

Hi Martina,
I am planning to cook this tomorrow. One question for you  about the slow cooker- would you recommend cooking this meal on low or high.
Thanks. Cheers, Judy.

Reply

Sorry for the late reply Judy. I cooked in on high.

Reply

I made this today. It was awesome! Thank you so much!

Reply

Thank you Maggie, I'm glad you liked it! You should also try this one: ketodietapp.com/.../paleo-beef-bourguignon Smile

Reply

We do not have rutabagas where I live Frown  What can I substitute for the rutabaga? Thanks!

Reply

You can use turnips (less carbs than rutabaga = also known as swede) or just more zucchini Smile

Reply

Hi Martina! This looks amazing and I would like to make it, but was wondering how many cinnamon sticks and bay leaves you put in there. I can't find them among the ingredients. Could you add it please? Thank you so much!

Reply

Thank you Orsi! I must have forgotten adding them to the ingredients - there are 2 bay leaves and 2 cinnamon sticks - thanks for letting me know!

Reply

I agree, delicious, this is a keeper! I didn't have zucchini but used cauliflower rice instead which I added for the last hour of cooking. My whole family loved it and they didn't even know it was low-carb!

Reply

Thank you Bryan!

Reply

This looks delicious! Unfortunately I don't own a slow cooker... is there another way to cook this dish without it? Thank you!

Reply

Thank you Marta! Yes, you can use a dutch oven (large heavy pot that is usually cast iron but also ceramic and clay and is also great for slow cooking). Or you can bake it in the oven covered with a lid on low-medium (150 C/ 300 F) for about 4-5 hours. I'd add the rutabaga for the last 1.5-2 hours and the zucchini for the last hour or so.

Reply

This is delicious, I love all the spices and the vegetables are so yummy when cooked in the juices! Definitely a keeper for me Smile

Reply

Thank you Kim!

Reply

This sounds delicious, thank you for sharing your recipe Martina! I love rutabaga, it tastes just like potatoes. And the best part is that it's low-carb! Smile

Reply

Thank you Marry, I hope you like it! Smile

Reply

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