Hearty High Protein Ground Beef Stew

This nutrient-dense ground beef stew is a filling meal perfect for cold weather. It combines lean protein with wholesome root vegetables in a single pot for an easy and comforting dinner.

List of ingredients

• 1 tablespoon olive oil – used for sautéing the meat and aromatics.
• 1 1/2 pounds ground beef – provides the main protein base.
• 1 cup chopped onion (one medium onion) – adds essential aromatic flavor.
• 1 tablespoon minced garlic (3 cloves) – enhances the depth of the broth.
• 2 cups carrots (peeled and chopped) – adds sweetness and texture.
• 2 cups potatoes (peeled and cut into small cubes) – makes the stew hearty and filling.
• 1 tablespoon coconut aminos (or soy sauce) – provides a salty, umami richness.
• 1 teaspoon dried oregano – adds an earthy herbal note.
• ½ teaspoon dried parsley – contributes a fresh, mild herb flavor.
• ¼ teaspoon black pepper – provides a subtle spicy kick.
• 1 teaspoon Worcestershire sauce – adds a complex, savory depth.
• 1 28 oz can petite diced tomatoes – creates the base of the stew liquid.
• 1 cup beef broth – provides the savory liquid volume.
• 1 ½ tablespoon cornstarch (omit if paleo/Whole30) – used as a thickening agent.
• ¼ cup water – used to create the cornstarch slurry.
• ¼ cup frozen peas (defrosted) – adds a pop of color and nutrients.

step-by-step instructions

1. Instant Pot Method: Select Sauté mode and add olive oil. Once hot, add ground beef, onion, and garlic. Cook for 10 minutes until the beef browns and onions soften, scraping the bottom of the pot to avoid a burn notice.
2. Pressure Cooking: Cancel Sauté mode and stir in all ingredients except the cornstarch, water, and peas. Close the lid, set the valve to Sealing, and select High Pressure for 8 minutes.
3. Finishing the Instant Pot Stew: Perform a quick release of the pressure. Select Sauté mode and bring the liquid to a boil. Stir in a mixture of cornstarch and water, then cancel Sauté mode and stir in the peas.
4. Stovetop Method: Heat olive oil in a large pot or dutch oven over medium-high heat. Add ground beef, onion, and garlic, cooking for 10 minutes until browned and softened.
5. Simmering on Stove: Add all remaining ingredients except for the cornstarch, water, and peas. Bring the mixture to a boil, then reduce heat and simmer for 30 minutes.
6. Thickening the Stovetop Stew: Mix cornstarch and water in a small bowl and stir into the pot. Bring back to a boil, then reduce heat and simmer for an additional 5 to 8 minutes before stirring in the peas.
7. Crockpot Method: Sauté ground beef, onion, and garlic in olive oil in a large pot for 10 minutes until browned.
8. Slow Cooking: Transfer the beef mixture to the crockpot base and add all other ingredients except the cornstarch, water, and peas. Cook on low for 6-8 hours or on high for 4-6 hours.
9. Thickening the Slow Cooker Stew: In the final hour of cooking, stir in the cornstarch and water slurry. Set the crockpot to high, and just before serving, stir in the defrosted peas.

Ingredient Substitutions and Options

Using Different Ground Meats

While 85/15 ground beef is recommended for balance, you can use lean ground beef or ground turkey for a lower-fat version. If using ground chicken, ensure you do not overcook the meat during the sauté phase to keep it tender. Ground beef substitutes or cooked lentils can be used for a vegetarian version, though cooking times may vary.

Substituting Soy-Free Options

Coconut aminos are an excellent soy-free alternative that provides a similar salty-sweet profile. If using soy sauce, the measurements remain the same. For those using Bragg’s liquid aminos, reduce the amount by half as it contains a higher salt concentration than coconut aminos.

Replacing Cornstarch for Thickening

To keep the recipe paleo or Whole30, simply omit the cornstarch entirely. If you still want a thicker consistency, you can substitute cornstarch with tapioca flour or arrowroot powder in a 1:1 ratio. Another option is to mash a few of the cooked potatoes directly into the broth.

Vegetable Variations

You can easily customize this stew by adding frozen corn or green beans for extra texture. Parsnips or celery can be added along with the carrots for more earthy flavor. Avoid substituting cauliflower for potatoes or carrots, as it tends to become too mushy during the pressure or slow cooking process.

Beef Broth Alternatives

Beef broth can be swapped for bone broth to increase the protein and collagen content of the meal. Chicken broth or vegetable broth also work well and will slightly change the flavor profile. If using a low-sodium broth, you may need to add a pinch more salt to taste.

Cooking Method Advice

Preventing Burn Notices in the Instant Pot

To avoid the dreaded burn notice, always scrape the bottom of the inner pot thoroughly after sautéing the meat and onions. Deglazing with a small amount of the beef broth before adding other ingredients helps lift browned bits. Ensuring the broth is heated before adding it can also speed up the time to pressure.

Mastering the Stovetop Simmer

When simmering on the stove, keep the heat low enough that the liquid gently bubbles rather than rolling. Use a tight-fitting lid to prevent too much liquid from evaporating, which keeps the vegetables moist. Stir occasionally to ensure the beef and potatoes don’t stick to the bottom of the pot.

Slow Cooker Timing Secrets

Using the low setting for 6-8 hours generally results in more tender vegetables and a richer flavor. The high setting is convenient for shorter windows but can sometimes cause the potatoes to cook unevenly. Always add the thickening slurry toward the end to prevent the sauce from becoming too gummy.

Serving Suggestions

Pairing with Fresh Breads

A crusty sourdough baguette or warm garlic bread is ideal for soaking up the savory broth. For a gluten-free option, serve with a side of almond flour biscuits or toasted gluten-free bread. The crunch of toasted bread provides a great contrast to the soft textures of the stew.

Adding Side Vegetables

Balance the richness of the beef stew with a side of roasted Brussels sprouts or sautéed green beans. A fresh spinach strawberry salad with a light vinaigrette adds a refreshing element to the meal. Steamed broccoli is another healthy addition that complements the beef and potato base.

Fresh Garnish Ideas

Top each bowl with a sprinkle of fresh chopped parsley or cilantro for a burst of color and freshness. A dollop of Greek yogurt or sour cream can add a creamy tang to the broth. For extra heat, add a pinch of red pepper flakes or a dash of fresh cracked black pepper.

Storage and Preservation

Proper Refrigeration Techniques

Store leftovers in airtight glass containers to maintain freshness and prevent odors from leaking. This stew keeps well in the refrigerator for up to 4 days. You will notice that the stew thickens significantly as it cools, which is normal for cornstarch-based sauces.

Freezing for Long Term Storage

This stew is freezer-friendly and can be stored for up to 3 months. Use freezer-safe bags or containers, leaving a small amount of space at the top for the liquid to expand. Label each container with the date to ensure you use the oldest portions first.

Thawing Guidelines

The best way to thaw the stew is to move it from the freezer to the refrigerator overnight. This slow thawing process helps prevent the potatoes and carrots from becoming mushy during the reheating phase. Avoid thawing in the microwave if you want to maintain the best vegetable texture.

Reheating Your Stew

Stove Top Reheating

Place the chilled stew in a pot over low-medium heat. Add a splash of beef broth or water to loosen the thickened sauce as it warms up. Stir occasionally to distribute the heat evenly and prevent the bottom from scorching.

Microwave Quick Heat

Transfer the stew to a microwave-safe bowl and cover it with a lid or paper towel to retain moisture. Heat in 1-minute intervals, stirring in between each segment to ensure there are no cold spots. This is the fastest method, though it may slightly soften the vegetables more than the stove.

Common Cooking Challenges

How to Fix a Thin Stew

If the stew is too watery, you can create an additional cornstarch slurry by mixing equal parts cornstarch and water and stirring it in while boiling. Alternatively, simmer the stew without a lid for 10-15 minutes to reduce the liquid. Mashing some of the potatoes into the broth is a natural way to add thickness.

Preventing Mushy Potatoes

To keep potatoes firm, cut them into uniform, medium-sized cubes rather than very small pieces. If using a slow cooker, consider adding them halfway through the cooking time. Using waxy potatoes instead of starchy ones also helps them hold their shape during long cook times.

Balancing Too Much Salt

If the stew tastes too salty, add a splash of unsalted beef broth or water to dilute the concentration. Adding a small amount of acidity, such as a teaspoon of lemon juice or apple cider vinegar, can help mask excessive salt. Adding more diced carrots or potatoes can also absorb some of the saltiness.

Frequently Asked Questions

Do you have to brown the meat for hamburger stew?

Yes, browning the meat is highly recommended because it creates a Maillard reaction, which adds a deep, savory flavor to the entire dish. It also ensures the ground beef is fully cooked and provides a better texture than boiling the meat in the broth.

What liquid do you use for beef stew?

Beef broth is the standard choice for a rich, meaty flavor. However, you can use chicken or vegetable broth if beef broth is unavailable. Canned diced tomatoes also contribute significantly to the liquid base and add a necessary acidic brightness.

Do you boil potatoes before putting them in stew?

No, you should not pre-boil the potatoes. Adding them raw allows them to cook slowly alongside the other ingredients, ensuring they reach the perfect tenderness without becoming mushy or falling apart.

How do you keep potatoes from getting mushy in stew?

Avoid overcooking the stew and ensure the potato chunks are cut to a consistent size. If you are worried about them overcooking in a slow cooker, add them later in the process or cut them into larger pieces.

How can I make my beef stew more flavorful?

Enhance the flavor by adding extra herbs such as dried thyme, rosemary, or garlic powder. Sautéing the onions and garlic until they are deeply caramelized before adding the liquid also builds a more complex flavor base.

How to make beef stew taste rich?

The combination of Worcestershire sauce, beef broth, and the reduction of the tomato juices creates a rich profile. Using a slightly higher fat ratio ground beef, like 80/20, can also add to the overall richness of the sauce.

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