Beef and Roasted Vegetable Stew

TOTAL TIME: 2 hr 45 min
Prep: 15 min
Inactive Prep: --
Cook: 2 hr 30 min
 
YIELD: 4 to 6 Servings
LEVEL: Easy

ingredients

  • 5 carrots (4 chopped, 1 halved lengthwise)
  • 4 parsnips, chopped
  • 2 red onions, chopped
  • 4 beets, chopped
  • 1/4 cup plus 1 tablespoon extra-virgin olive oil
  • 4 cloves garlic, crushed
  • 1 pinch sea salt and freshly ground black pepper
  • 3 (1-inch thick) slices beef fore shank, with the meat cut into bite-size cubes, reserve bone
  • 1/4 cup flour, for tossing beef cubes in
  • 1/2 cup red wine*
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Directions

Preheat the oven to 375 degrees F.

Chop 4 carrots, 4 parsnips, 2 onions and 4 beets uniformly, so they roast evenly. Spread root vegetables in a single layer on a baking sheet, coat with 3 tablespoons extra-virgin olive oil, and add garlic, sea salt, and ground pepper. Mix. Roast in oven for 45 minutes. Heat 3 tablespoons olive oil in a large pan on medium-high. Lightly toss the beef cubes in flour and add to pan. Sear for a few minutes on all sides until meat has a crisp exterior. Deglaze the pan with red wine. Transfer the beef and juices into a big pot and add the halved carrot, organic beef stock, halved celery stalk, fresh parsley, bones (from the fore shank), bay leaves, thyme, and peppercorns. Cover and simmer for 2 hours, check on stew occasionally, remove the scum from the surface of the stew. Remove and discard the soggy carrot halves, celery, bones, and herbs. Add the roasted vegetables, red lentils, and pinch brown sugar and let simmer an additional 20 minutes. Serve the stew in bowls topped with fresh, minced parsley.

Per serving (based on 4 servings): Calories 587; Total Fat 23 grams; Saturated Fat 4 grams; Protein 42 grams; Total Carbohydrate 49 grams; Sugar: 16 grams; Fiber 11 grams; Cholesterol 44 milligrams; Sodium 980 milligrams;

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