Heart-Healthy Spicy Beef Stew

Warm up with a bowl of Heart-Healthy Spicy Beef Stew, a comforting yet nutritious dish that doesn’t skimp on bold flavor. Made with lean, tender beef, fresh vegetables like carrots, celery, and red bell pepper, and a blend of aromatic spices including cumin and smoked paprika, this low-sodium recipe is perfect for those watching their heart health without sacrificing taste. The addition of a touch of crushed red pepper flakes gives it just the right amount of heat, while russet potatoes provide a hearty, satisfying texture. Slowly simmered to perfection, this one-pot meal is a healthy and flavorful option for dinner. Serve it piping hot with a sprinkle of fresh parsley for a vibrant, herbaceous finish!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 6

Ingredients

• 1 pound Lean beef stew meat (trimmed of visible fat)
• 1 tablespoon Olive oil
• 1 medium Yellow onion (diced)
• 4 cloves Garlic (minced)
• 3 medium Carrots (peeled and sliced into rounds)
• 2 stalks Celery (sliced)
• 1 medium Red bell pepper (chopped)
• 2 tablespoons Tomato paste (no added salt)
• 14.5 ounces Canned diced tomatoes (no added salt)
• 4 cups Low-sodium beef broth
• 1 large Russet potato (peeled and cut into 1-inch cubes)
• 1 teaspoon Ground cumin
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Crushed red pepper flakes
• 1 Bay leaf
• 0.5 teaspoon Black pepper (freshly ground)
• 2 tablespoons Fresh parsley (chopped, for garnish)

Directions

Step 1

Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat.

Step 2

Add the lean beef stew meat in batches, searing until browned on all sides. Remove the meat and set it aside.

Step 3

Reduce the heat to medium and add the diced onion. Cook for 3-4 minutes until softened.

Step 4

Stir in the garlic, carrots, celery, and red bell pepper. Cook for 5 minutes, stirring occasionally.

Step 5

Push the vegetables to the side of the pot and add the tomato paste. Let it cook for 1-2 minutes to caramelize slightly.

Step 6

Stir in the diced tomatoes, beef broth, cumin, smoked paprika, red pepper flakes, black pepper, and the bay leaf.

Step 7

Return the seared beef to the pot along with the cubed potato. Stir well to combine.

Step 8

Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 75-90 minutes, stirring occasionally, until the beef is tender and the potatoes are cooked through.

Step 9

Taste and adjust the seasoning if needed (avoiding added salt for heart-healthy purposes).

Step 10

Serve hot, garnished with fresh parsley.

Nutrition Facts

Serving size	2719.2 grams (2719.2g)

Amount per serving	% Daily Value*
Calories	1418

Total Fat 37.20g	48%
Saturated Fat 9.20g	46%
Polyunsaturated Fat 1.30g
Cholesterol 340mg	113%
Sodium 1042mg	45%
Total Carbohydrate 126.40g	46%
Dietary Fiber 23.30g	83%
Total Sugars 40.10g
Protein 143.40g	287%

Vitamin D 0IU	0%
Calcium 379mg	29%
Iron 21mg	115%
Potassium 5343mg	114%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.7%

Protein: 40.6%

Carbs: 35.8%