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Keto Beef Stew with Herby Dumplings

★★★★★★★★★★
4.3 stars, average of 121 ratings

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Keto Beef Stew with Herby DumplingsPin itFollow us 148.4k

This braised beef stew is like your slouch jumper of Winter. Comforting, cosy and wonderfully warming. Gorgeously tender, melt in the mouth beef packed with lots of chunky low carb veg all bubbling happily in a sauce quite frankly I want to drink!

Dumplings don’t need to stodgy and heavy. These herby keto dumplings use Martina’s Ultimate Keto Bread recipe for a light, fluffy alternative. Second helpings? Almost compulsory!

Hands-on Overall

Serving size stew + 2 dumplings

Allergy information for Keto Beef Stew with Herby Dumplings

✔  Gluten free
✔  Dairy free
✔  Pork free
✔  Avocado free
✔  Fish free
✔  Shellfish free

Nutritional values (per stew + 2 dumplings)

Net carbs8.5 grams
Protein39.8 grams
Fat41.8 grams
Calories599 kcal
Calories from carbs 6%, protein 28%, fat 66%
Total carbs15.2 gramsFiber6.7 gramsSugars3.9 gramsSaturated fat13.6 gramsSodium797 mg(35% RDA)Magnesium149 mg(37% RDA)Potassium995 mg(50% EMR)

Ingredients (makes 6 servings)

Stew:
  • 900 g stewing beef such as braising steak (2 lb)
  • 2 tbsp extra virgin olive oil or ghee
  • 1 medium red onion, chopped (100 g/ 3.5 oz)
  • 200 g pumpkin, ideally Hokkaido (7.1 oz)
  • 1 medium carrot (60 g/ 2.1 oz)
  • 3 bay leaves
  • 3 sprigs of fresh rosemary
  • 2 cloves garlic, minced
  • 2 tbsp tomato puree (30 g/ 1.1 oz)
  • 1/2 cup dry red wine (120 ml/ 4 fl oz)
  • 2 cups beef stock or beef bone broth (480 ml/ 16 fl oz) - you can make your own
  • 3/4 tsp sea salt or pink Himalayan salt, or to taste
  • 1/4 tsp cracked black pepper
Dumplings (makes 12):
To serve:
  • 1 tsp fresh lemon zest (about 1/2 lemon)
  • pinch cracked black pepper
  • fresh parsley for topping
Tips for Crockpot:

You can make this meal in your slow cooker. To do that, use just half of the stock in the stew and cook on low for 8 hours, or on high for 4 hours. Browning the meat prior to slow cooking is optional but highly recommended as it will enhance the flavour. Serve with the prepared keto dumplings or with Cauli-Mash or Celeriac Cauli-Mash.

Instructions

  1. Preheat the oven to 160 °C/ 320 °F (fan assisted). Heat 1 tablespoon of olive oil in a large pan. Brown the meat on a medium heat for 5 minutes, stir-ring regularly to seal the meat for approximately 5 minutes. Turn off the heat and place to one side.
  2. Meanwhile, peel the onion, pumpkin and carrots and chop into chunks about 2 cm (1 inch). In another pan heat one tablespoon of olive oil and fry the vegetables on a medium heat for 10 minutes, stirring regularly to prevent sticking. Keto Beef Stew with Herby Dumplings
  3. Add the beef, rosemary, bay leaves, chopped garlic and tomato puree. Sauté for a further 2 minutes.
  4. Add the red wine, reduce the heat and simmer for 5 minutes. Add the stock, season with salt and pepper, bring to the boil.
  5. Place a casserole dish in the oven to heat up. Place the stew in the casserole dish and add a lid. Roast in the oven for 3 hours until the meat is tender and the juices have concentrated. Remove from the oven once cooked. Turn up the oven to 175 °C/ 350 °F. Keto Beef Stew with Herby Dumplings
  6. Make the dumplings as per the keto bread recipe 1. Grease a cupcake tin with olive oil to prevent sticking. Shape into dumpling shapes (3 to 4 cm/ up to 1-1/2 inch in diameter) and place individually in the cupcake holes. Bake in the oven for 25 minutes. Turn over with a spoon and place back in the oven to cook for a further 5 minutes. Keto Beef Stew with Herby Dumplings
  7. Place the stew back in the oven to heat through if cooled slightly. Add the dumplings.
  8. To serve, place the stew in bowls and top with grated lemon zest, fresh parsley and a pinch of cracked black pepper. Keto Beef Stew with Herby Dumplings Apart from dumplings, you can serve this stew with Cauli-Mash or Celeriac Cauli-Mash! Keto Beef Stew with Herby Dumplings

Beef Stew with Herby Dumplings
Step by Step

★★★★★★★★★★
4.3 stars, average of 121 ratings
Beef Stew with Herby Dumplings
Cosy, comforting and so good for you! Serve this warming beef stew with grain-free dumplings or creamy low-carb cauli-mash.
Hands on40m
Overall3h 15m
Servings6
Calories599 kcal
Pin it

Ingredients

  • 900 g stewing beef such as braising steak (2 lb)
  • 2 tbsp extra virgin olive oil or ghee
  • 1 medium red onion, chopped (100 g/ 3.5 oz)
  • 200 g pumpkin, ideally Hokkaido (7.1 oz)
  • 1 medium carrot (60 g/ 2.1 oz)
  • 3 bay leaves
  • 3 sprigs of fresh rosemary
  • 2 cloves garlic, minced
  • 2 tbsp tomato puree (30 g/ 1.1 oz)
  • 1/2 cup dry red wine (120 ml/ 4 fl oz)
  • 2 cups beef stock or beef bone broth (480 ml/ 16 fl oz) - you can make your own
  • 3/4 tsp sea salt or pink Himalayan salt, or to taste
  • 1/4 tsp cracked black pepper
  • 3 large egg whites
  • 1 large egg
  • 1 cup water, boiling (240 ml/ 8 fl oz)
  • 3/4 cup almond flour (75 g/ oz)
  • 1/3 cup sesame seed flour (30 g/ 1.1 oz)
  • 1/4 cup coconut flour (30 g/ 1.1 oz)
  • 2 1/2 tbsp psyllium husk powder (20 g/ oz)
  • 1 1/2 tsp gluten-free baking powder
  • 1/4 tsp pink Himalayan or sea salt
  • 1 tbsp chopped rosemary
  • 1 tbsp fresh thyme
  • 1 tsp fresh lemon zest (about 1/2 lemon)
  • pinch cracked black pepper
  • fresh parsley for topping

Instructions

  1. Preheat the oven to 160 °C/ 320 °F (fan assisted). Heat 1 tablespoon of olive oil in a large pan. Brown the meat on a medium heat for 5 minutes, stir-ring regularly to seal the meat for approximately 5 minutes. Turn off the heat and place to one side.
  2. Meanwhile, peel the onion, pumpkin and carrots and chop into chunks about 2 cm (1 inch). In another pan heat one tablespoon of olive oil and fry the vegetables on a medium heat for 10 minutes, stirring regularly to prevent sticking.
  3. Add the beef, rosemary, bay leaves, chopped garlic and tomato puree. Sauté for a further 2 minutes.
  4. Add the red wine, reduce the heat and simmer for 5 minutes. Add the stock, season with salt and pepper, bring to the boil.
  5. Place a casserole dish in the oven to heat up. Place the stew in the casserole dish and add a lid. Roast in the oven for 3 hours until the meat is tender and the juices have concentrated. Remove from the oven once cooked. Turn up the oven to 175 °C/ 350 °F.
  6. Make the dumplings as per the keto bread recipe 1. Grease a cupcake tin with olive oil to prevent sticking. Shape into dumpling shapes (3 to 4 cm/ up to 1-1/2 inch in diameter) and place individually in the cupcake holes. Bake in the oven for 25 minutes. Turn over with a spoon and place back in the oven to cook for a further 5 minutes.
  7. Place the stew back in the oven to heat through if cooled slightly. Add the dumplings.
  8. To serve, place the stew in bowls and top with grated lemon zest, fresh parsley and a pinch of cracked black pepper. Apart from dumplings, you can serve this stew with Cauli-Mash or Celeriac Cauli-Mash!

Nutrition (per serving, stew + 2 dumplings)

Calories599kcal
Net Carbs8.5g
Carbohydrates15.2g
Protein39.8g
Fat41.8g
Saturated Fat13.6g
Fiber6.7g
Sugar3.9g
Sodium797mg
Magnesium149mg
Potassium995mg

Detailed nutritional breakdown (per stew + 2 dumplings)

Net carbsProteinFatCalories
Total per stew + 2 dumplings
8.5 g39.8 g41.8 g599 kcal
Beef (for slow cooking), grass-fed
0 g28.8 g27 g366 kcal
Olive oil, extra virgin
0 g0 g4.5 g40 kcal
Onion, red, fresh
1.1 g0.2 g0 g7 kcal
Squash, Hokkaido, raw
2.3 g0.4 g0 g10 kcal
Carrot, fresh
0.7 g0.1 g0 g4 kcal
Bay leaf, dried
0.2 g0 g0 g2 kcal
Rosemary, fresh
0.1 g0 g0 g1 kcal
Garlic, fresh
0.3 g0.1 g0 g1 kcal
Tomato purée (paste, unsweetened)
0.4 g0.1 g0 g2 kcal
Red wine (dry)
0.5 g0 g0 g16 kcal
Beef bone broth, beef stock
0.2 g1.2 g1 g13 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Egg white, fresh
0.1 g1.8 g0 g9 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.1 g1 g0.8 g12 kcal
Water, still
0 g0 g0 g0 kcal
Almond flour (blanched ground almonds, almond meal)
1.1 g2.7 g6.6 g74 kcal
Sesame flour, fine, defatted
0.3 g2.3 g1 g20 kcal
Coconut flour, organic
0.5 g0.9 g0.8 g18 kcal
Psyllium husk powder
0.3 g0.1 g0 g2 kcal
Baking powder, gluten-free
0.3 g0 g0 g1 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Rosemary, fresh
0 g0 g0 g0 kcal
Thyme, fresh
0 g0 g0 g0 kcal
Lemon zest (peel), fresh
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Parsley, fresh (spices)
0 g0 g0 g0 kcal

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Jo Harding
Creator of ModernFoodStories.com

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (7)

This stew looks soooo cosy and perfect for chilly evenings! Will report back when I try it 😊

Please do, I hope you like it! 😊

This soooo reminds me of my grandma's old stews. That pumpkin, the herbs... I can't wait to try this!

★★★★★★★★★★

The dumplings took a bit more effort compared to other stews but oh so worth it. Thank you for another beautiful recipe!❤️

Awww thank you Sarah!

★★★★★★★★★★

Can we say comfort food?! This beef stew was epic and perfect for cozying up after class! The pumpkin adds a sweet touch which I loved.

Thank you! So glad you enjoyed!