This hearty stew is sure to become a new family favorite. Full of protein-rich pasture-raised beef, warm and savory spices, and delicious beets, it’s a complete meal in one bowl that makes great leftovers throughout the week.
Beets encourage nitric oxide production, a vital molecule with numerous benefits. Nitric oxide is a vascular health superstar, working as an anti-inflammatory, antioxidant, neurotransmitter, and vasodilator and that promotes memory and learning, regulates digestive enzymes and hormones, and protects against sun damage and skin cancer.
Cardamom is a slightly sweet and peppery spice that adds loads of flavor and antioxidants to this dish. It’s associated with anti-inflammatory and antibacterial effects that may positively impact blood pressure, heal gastric ulcers, and increase enzymatic anti-cancer activity.
I hope you enjoy this satisfying stew as much as I do.
Wishing you health and happiness,
Mark Hyman, MD
Ingredients:
- ¼ cup avocado oil
- 3 pounds pasture-raised beef chuck stew meat, cut into 1-inch cubes
- 2 teaspoons sea salt, plus more to taste
- ½ teaspoon black pepper
- 2 cardamom pods
- 2 cinnamon sticks
- 2 teaspoons cumin seeds
- 2 teaspoons coriander seeds
- 2 medium red onions, finely chopped
- 5 garlic cloves, microplaned
- 2 teaspoons fresh ginger, grated
- 1 medium tomato, diced
- 2 tablespoons tomato paste
- 4 cups red beets, peeled and grated
- Fresh mint leaves for garnish (optional)
Method:
1. Heat the avocado oil in a large pot or Dutch oven over medium heat. Pat the beef dry, then season it with salt and pepper.
2. Once the oil is hot, sear the beef on all sides until browned. Remove the beef from the pot and set aside.
3. Add the cardamom, cinnamon, cumin, and coriander to the pot. Stir over medium heat for about 1 minute until fragrant.
4. Next, add the onions. Cook, stirring occasionally, until the onions are slightly golden, about 5 minutes.
5. Toss in the garlic and ginger, stir for 1 minute. Then add the diced tomato and tomato paste, whisk to combine and to prevent the paste from burning on the bottom.
6. Add the beef cubes back into the pot plus 1 ½ cups of filtered water. Bring to a simmer and cook for about 10 minutes.
7. After 10 minutes, add the grated beets, cover and cook for 1 hour and 15 minutes, or until the beef is tender. Stir every 10 minutes to avoid burning on the bottom of the pot, adding more liquid if necessary to prevent sticking. Add more salt to taste if desired, garnish with mint leaves, and enjoy.
Nutritional analysis per serving: Calories: 540, Total Fat: 33g, Saturated Fat: 11g, Cholesterol: 134mg, Sodium: 886mg, Carbohydrates: 12g, Fiber: 3g, Sugars: 7g, Protein: 48g, Net Carbs: 9g