Irish Beef Stew

Irish Beef Stew

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.

8 servings
Preparation 25 min
Cooking 8 h

500 calories per serving 


Ingredients

1 kg stewing beef cubes, of about 2 cm    
2/3 cup white flour (all purpose)   90 g
1/4 cup canola oil   65 mL
8 cloves garlic, minced    
2 1/4 cups beef broth   560 mL
2 tbsp tomato paste   30 mL
2 tbsp sugar   24 g
1 tbsp Worcestershire sauce   15 mL
1 sprig rosemary, fresh   5 g
3 bay leaf   0.4 g
2 onions, coarsely chopped   400 g
4 stalks celery, cut into 1 cm pieces   280 g
6 potatoes, peeled then cut into 1 cm pieces   1.2 kg
4 carrots, peeled then cut into 1 cm pieces   400 g
1/4 cup butter, unsalted   55 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
4 tbsp Italian parsley, fresh, chopped   20 g

Before you start

A slow cooker is needed to make this recipe.

Method

  1. Cut the beef into 2 cm cubes, if not already cubed, then dredge the cubes in flour. 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; mince the garlic.
  2. Heat half of the oil and butter in a large pan over medium-high heat. Add the beef cubes in batches and sauté until they are browned on all sides, about 5-6 min. Lift the meat out of the pan with a slotted spoon and transfer to the ceramic cooking pot.
  3. Heat the remaining oil and butter in the pan, then add the onion. Cook 2 min until the onion becomes translucent, then add all the other vegetables. Sauté the vegetables until they start to become golden-coloured, with occasional stirring, about 10 min.
  4. Transfer the vegetables to the ceramic cooking pot. Warm up the broth then add it to the pan to loosen any sediment. Pour the liquid into the ceramic cooking pot. Add the tomato paste, sugar, Worcestershire sauce, rosemary sprigs, and bay leaves. Season with a little salt.
  5. Cover the slow cooker with the lid and switch to 'high' or 'auto'. Cook for 1 h, then leave on 'auto' or switch to 'low' and cook for a further 6-8 h, or until the meat and vegetables are tender. Alternatively, cook on high throughout for 4-5 h.
  6. Season with pepper just before serving. Discard the bay leaves and rosemary sprig, sprinkle with the chopped parsley, then serve.

Remarks

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

Nutrition Facts Table

Nutrition Facts

per 1 serving (400g)

Amount

% DV*

* DV = Daily Value

Calories

500

Fat

19 g

30 %

Saturated 7 g
+ Trans 0.5 g

38 %

Cholesterol

90 mg

Sodium

320 mg

13 %

Carbohydrate

48 g

16 %

Fibre

5 g

21 %

Sugars

8 g

Protein

35 g

Vitamin A

70 %

Vitamin C

45 %

Calcium

6 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

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

More info

Claims

Low :
Saturated Fat, Sodium
Source of :
Calcium, Vitamin D
Good source of :
Copper, Fibre, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E
Excellent source of :
Folacin, Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin K, Zinc
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Beef | Main courses/Entrées | Artery-healthy | Halal | Heart-healthy | High Fibre | High Iron | Low Saturated Fat | Low Sodium | Slow Cook | Irish

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!