Irish Beef Stew [G.F.]

Irish Beef Stew [G.F.]

[Gluten-free version]

The original Irish Stew consists of neck of mutton, almost as much potato as meat, and sliced onions arranged in layers and stewed. I make this beef version exactly as it was passed on to me by my mum.

4 servings
Preparation 15 min / Cooking 1 h 40 min
530 calories per serving 
  • Can be done in advance
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kid-friendly
Recipe Nutrition Info Reviews (0) My Notes

Ingredients

500 g stewing beef cubes, of about 2 cm  
1/4 cup cornstarch   35 g
3 tbsp canola oil   45 mL
4 cloves garlic, minced  
3 cups beef broth   750 mL
2 tbsp tomato paste   30 mL
1 tbsp sugar   12 g
15 drops Tabasco sauce   0.63 mL
1 sprig rosemary, fresh   5 g
2 bay leaf   0.4 g
1 onions, coarsely chopped   200 g
2 stalks celery, cut into 1 cm pieces   140 g
3 potatoes, peeled then cut into 1 cm pieces   600 g
2 carrots, peeled then cut into 1 cm pieces   200 g
2 tbsp butter, unsalted   28 g
  salt to taste    
  ground pepper to taste    
2 tbsp Italian parsley, fresh, chopped   10 g

Method

  1. Cut the beef into 2 cm cubes, if not already cubed, then dredge the cubes in cornstarch.
  2. Heat the oil in a large pot over medium-high heat. Add the beef cubes and sauté until they are browned on all sides, about 5-6 min. Mince the garlic, then add it to the pot. Add the broth, tomato paste, sugar, Tabasco sauce, rosemary sprig(s), and bay leaves. Stir to combine. Bring the mixture to a boil, then reduce the heat to medium-low, cover and simmer 1 h, stirring occasionally
  3. Meanwhile, prepare the vegetables : coarsely chop the onions; cut the celery stalks into 1 cm pieces; peel the potatoes and carrots, then cut them into 1 cm pieces.
  4. Melt the butter in another large pot over medium heat. Add the vegetables and sauté until they are golden, about 20 min, with occasional stirring. Add the vegetables to the beef stew. Continue to simmer, uncovered, until the beef and vegetables are very tender, about 40 min. Season with salt and pepper. Discard the bay leaves and rosemary sprig(s), sprinkle with the chopped parsley, then serve.
(*) If the stew is too liquid, remove some of the excess broth and serve it separately as a soup.

Remarks

This stew can be prepared a few days in advance and brought to a simmer before serving.

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 3½ servings
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

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Claims

Low :
Calories, Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Vitamin D
Good source of :
Copper, Fibre, Folacin, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E
Excellent source of :
Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin K, Zinc

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Nutrition Facts Table

Nutrition Facts

per 1 serving (500g)

Amount

% DV*

* DV = Daily Value

Calories

530

Fat

22 g

33 %

Saturated 7 g
+ Trans 0.5 g

39 %

Cholesterol

90 mg

Sodium

620 mg

26 %

Carbohydrate

48 g

16 %

Fibre

5 g

21 %

Sugars

8 g

Protein

35 g

Vitamin A

80 %

Vitamin C

45 %

Calcium

6 %

Iron

30 %

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