Island-inspired Beef Stew

This beef stew recipe features undertones of cinnamon and ginger with a hint of heat, bringing flavours reminiscent from a warm, tropical island to your dinner table.

Yields8 ServingsDifficultyIntermediatePrep Time15 minsCook Time1 hr 45 minsTotal Time2 hrs
Ingredients
 2 tbsp (30 mL) olive or vegetable oil, divided (approx)
 2 lb (1 kg) Beef Stew Cubes
 ¼ cup (60 mL) all-purpose flour
 2 cloves garlic, minced
 1 large onion, cut lengthwise into eighths
 1 tsp (5 mL) finely grated gingerroot
 1 cup (250 mL) beef broth
 1 can (28 oz/796 mL) diced plum tomatoes, with juice
 2 tbsp (30 mL) EACH paprika and Worcestershire sauce
 1 tsp (5 mL) dried sage, crushed
 1 bay leaf
 1 cinnamon stick
 ½ tsp (2 mL) EACH hot pepper flakes, salt and pepper
 ½ cup (125 mL) EACH raisins and green olives
 1 sweet green pepper, coarsely chopped
Method
1

1. Heat half the oil in heavy sauté pan (with lid) or Dutch oven over medium-high heat. Brown beef, in 4 batches and adding more oil as needed, for 8 to 10 minutes, turning until browned on all sides. Transfer beef to a bowl. Sprinkle browned beef with flour; set aside.

2. Add garlic, onion and gingerroot to pan; cook, stirring for 3 to 4 minutes, until just softened, adding more oil, if necessary. Stir in broth, scraping up browned bits from pan. Stir in reserved beef and accumulated juices, tomatoes with juice, paprika, Worcestershire, sage, bay leaf, cinnamon stick, hot pepper flakes, salt and pepper. Bring to a simmer.

3. Simmer, covered, on stove-top or in 325°F oven for 1 hour until beef is fork-tender; remove cinnamon stick and bay leaf. Add raisins, olives and green pepper; simmer for 30 to 40 minutes longer until green peppers are tender.

Tip
2

Cook stew in the oven instead of on the stovetop, to maintain an even heat with less risk of scorching.

Nutrition
3

Per 1 cooked portion: about 350 Calories, 35g Protein, 13g Fat, 23g Carbohydrate, 600mg Sodium
Excellent Source of: Iron, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium
Good Source of: Potassium, Thiamine, Choline, Pantothenate, Phosphorus
Source of: Calcium, Vitamin C, Folate, Magnesium
High in: Fibre
4g Saturated Fat, 0.5g Trans Fat, 1g Polyunsaturated Fat, 7g Monounsaturated Fat
Shopping List
4

1 large onion
Garlic
Gingerroot
Sweet green pepper
2 lb (1 kg) Beef Stew Cubes
Olive or vegetable oil
Worcestershire sauce
Beef broth
Paprika
Dried sage
Bay leaf
Cinnamon stick
Hot pepper flakes
Salt
Pepper
All-purpose flour
1 can (28 oz/796 mL) diced plum tomatoes
Raisins
Green olives

Ingredients

Ingredients
 2 tbsp (30 mL) olive or vegetable oil, divided (approx)
 2 lb (1 kg) Beef Stew Cubes
 ¼ cup (60 mL) all-purpose flour
 2 cloves garlic, minced
 1 large onion, cut lengthwise into eighths
 1 tsp (5 mL) finely grated gingerroot
 1 cup (250 mL) beef broth
 1 can (28 oz/796 mL) diced plum tomatoes, with juice
 2 tbsp (30 mL) EACH paprika and Worcestershire sauce
 1 tsp (5 mL) dried sage, crushed
 1 bay leaf
 1 cinnamon stick
 ½ tsp (2 mL) EACH hot pepper flakes, salt and pepper
 ½ cup (125 mL) EACH raisins and green olives
 1 sweet green pepper, coarsely chopped

Directions

Method
1

1. Heat half the oil in heavy sauté pan (with lid) or Dutch oven over medium-high heat. Brown beef, in 4 batches and adding more oil as needed, for 8 to 10 minutes, turning until browned on all sides. Transfer beef to a bowl. Sprinkle browned beef with flour; set aside.

2. Add garlic, onion and gingerroot to pan; cook, stirring for 3 to 4 minutes, until just softened, adding more oil, if necessary. Stir in broth, scraping up browned bits from pan. Stir in reserved beef and accumulated juices, tomatoes with juice, paprika, Worcestershire, sage, bay leaf, cinnamon stick, hot pepper flakes, salt and pepper. Bring to a simmer.

3. Simmer, covered, on stove-top or in 325°F oven for 1 hour until beef is fork-tender; remove cinnamon stick and bay leaf. Add raisins, olives and green pepper; simmer for 30 to 40 minutes longer until green peppers are tender.

Tip
2

Cook stew in the oven instead of on the stovetop, to maintain an even heat with less risk of scorching.

Nutrition
3

Per 1 cooked portion: about 350 Calories, 35g Protein, 13g Fat, 23g Carbohydrate, 600mg Sodium
Excellent Source of: Iron, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium
Good Source of: Potassium, Thiamine, Choline, Pantothenate, Phosphorus
Source of: Calcium, Vitamin C, Folate, Magnesium
High in: Fibre
4g Saturated Fat, 0.5g Trans Fat, 1g Polyunsaturated Fat, 7g Monounsaturated Fat
Shopping List
4

1 large onion
Garlic
Gingerroot
Sweet green pepper
2 lb (1 kg) Beef Stew Cubes
Olive or vegetable oil
Worcestershire sauce
Beef broth
Paprika
Dried sage
Bay leaf
Cinnamon stick
Hot pepper flakes
Salt
Pepper
All-purpose flour
1 can (28 oz/796 mL) diced plum tomatoes
Raisins
Green olives

Island-inspired Beef Stew