Fresh broccoli sits in bins at the Orange County Food Bank, CA. The California Association of Food Banks used a U.S. Department of Agriculture (USDA) Agricultural Marketing Service (AMS) Federal-State Marketing Improvement program grant to expand its Farm to Family program and bring more nutrient-dense foods to area food banks. Photo courtesy Ron Ploof.
Image by Ron Ploof, USDA

Curried Beef Stew with Broccoli

Curried Beef Stew with Broccoli

Recipe by MB

My family does not like green peas, so I instead add broccoli florets to this meat-laden recipe to provide a pop of color and extra nutrients. The curry spices provide additional anti-inflammatory benefits, as well as providing a lovely melding of flavors. Feel free to reduce the amount of meat, or to increase the amount of vegetables. Enjoy!

Ingredients:

  • 3 lbs. stewing beef (or a roast, cut into 1-inch cubes)
  • 1 Tablespoon olive oil
  • 2 Tablespoons curry powder
  • 2 Tablespoons garlic powder
  • 1 Tablespoon dried thyme
  • 1 Tablespoon beef bouillon (or 3 cubes or 3 packets of granules)
  • ½ teaspoon powdered ginger
  • 1 teaspoon sazon (optional)
  • 2 large carrots, chopped
  • 2 cups broccoli florets, chopped
  • 3 large potatoes (or 4-5 medium), cubed
  • 1/2 cup red wine (or ½ cup water, but the wine really makes a difference!)
  • Salt and cracked black pepper to taste

Directions:

Instant Pot:

  1. Turn on saute setting. Drizzle olive oil on the bottom of the pan. Add stewing beef and cook until browned. Add spices, chopped potatoes, carrots, celery, potatoes, mix, and cook for 2 minutes. Add chopped broccoli florets and wine, stir.
  2. Turn off saute setting, and cover. Set vent to seal, then press manual setting, and set for 30 minutes.
  3. When the timer is done, either manually vent (using safety precautions to prevent burns), or allow to vent naturally. When venting is done, remove the lid, turn to saute, and then stir contents of the pot. Add salt and pepper as needed. Serve hot, and enjoy!

Stove Top:

  1. In a large stockpot or Dutch oven, drizzle olive oil on the bottom of the pan, then turn to medium-high.
  2. Add meat, and cook until meat is browned.
  3. Add spices, chopped potatoes, carrots, celery, potatoes, chopped broccoli florets, and wine. Stir, making sure to scrape the bottom of the pan.
  4. Reduce heat to low, cover, and cook for 45 minutes (or until vegetables are soft), uncovering and stirring every 5 minutes to prevent sticking. *****Important note: You may need to add a little water to the contents to prevent sticking and burning. I usually add about ¼ of water at a time, and stir contents thoroughly, making sure that I scrape the bottom of the pan each time that I stir.
  5. When vegetables are soft, season with salt and pepper to taste, then serve hot. Enjoy!

Nutritional Information (recipe including wine): Serving size: 1/8 of recipe | Servings per recipe: 8| Per Serving: 616kCal,29 g fat, 10.6 g saturated fat, 1.2 g trans fat. | 34 g carbohydrates, 5.5 g fiber, 3 g. sugar | 51 g protein

Contact

Marybeth Mitcham
Nutrition, Food Safety, and Healthy Living Educator
mem467@cornell.edu
518-623-3291 or 668-4881

Last updated December 9, 2020