Beef and Green Bean Stew
Choose an outside or inside round oven roast or shoulder pot roast. Starting with one piece of meat rather than precut stewing beef means that all the chunks will be similar in size and texture and will require the same cooking time.
Servings: 6 to 8
Ingredients:
Photography by Michael Alberstat
| Nutritional Info | |
| Per each of 8 servings:about | - |
| cal | 262 |
| pro | 28 g |
| total fat | 13 g |
| sat. fat | 3 g |
| carb | 9 g |
| fibre | 2 g |
| chol | 54 mg |
| sodium | 510 mg |
| % RDI: | - |
| calcium | 4% |
| iron | 24% |
| vit A | 7% |
| vit C | 22% |
| folate | 13% |
Suggested Recipes
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2-1/2 lb (1.25 kg) outside round beef oven roast
1/4 tsp (1 mL) each salt and pepper
1/4 cup (50 mL) olive oil
1 onion, chopped
2 cloves garlic, minced
2 tsp (10 mL) ground allspice
2-1/2 cups (625 mL) beef stock
1/2 cup (125 mL) tomato paste
1 bay leaf
1 lb (500 g) green beans, trimmed
Preparation:
Trim roast and cut into 1-inch (2.5 cm) cubes. In large bowl, toss together beef, salt and pepper. In large Dutch oven, heat oil over medium-high heat; brown beef in batches. Transfer to plate.
Drain any fat from pan and reduce heat to medium; cook onion and garlic, stirring occasionally, until onion is softened, about 5 minutes. Add allspice; cook, stirring, for 1 minute. Whisk in beef stock, tomato paste and bay leaf; bring to boil. Return beef and any accumulated juices to pan.
Cover and simmer until beef is tender, 2 to 2-1/2 hours. (Make-ahead: Let cool for 30 minutes; refrigerate in shallow airtight container until cold. Refrigerate for up to 1 day or freeze for up to 2 weeks and thaw in refrigerator for 48 hours. Reheat.)
Meanwhile, in pot of boiling salted water, cook beans until tender-crisp, 5 to 7 minutes; drain and rinse in cold water. Drain; cut in half diagonally.
Add beans to pan; simmer, uncovered and stirring occasionally, for 5 minutes. Discard bay leaf.
Additional Information
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Other Methods
Slow-Cooker Beef and Green Bean Stew: Follow first 2 paragraphs as directed; transfer to slow-cooker. Cover and cook on Low until beef is tender, 6 to 8 hours. Cook beans as directed and add to slow-cooker; cover and cook for 15 minutes. Discard bay leaf.Pressure-Cooker Beef and Green Bean Stew: Using pressure cooker instead of Dutch oven, follow first 2 paragraphs as directed. Secure lid; bring to High pressure over high heat. Reduce heat to maintain High pressure; cook for 16 minutes. Remove from heat; let pressure release completely, about 10 minutes. Cook beans as directed and add to pressure cooker; simmer, uncovered, for 5 minutes. Discard bay leaf.
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