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As temperatures fall, hearty stews once again take center stage in the kitchen. But, how can a stew achieve that satisfying depth of flavor in under an hour? This recipe uses shredded pre-cooked sirloin steak (it also works with shredded chicken) which saves hours in cook time! Jalapenos and red chili flakes bring heat. Carrots and onions sweeten the stew while turmeric, cumin, lentils and potatoes add an earthy warmth with a hint of nuttiness. In under an hour, this protein-packed stew is ready to eat! And it's just as delicious the next day! Store leftovers refrigerated up to 4 days or freeze a portion to use later in the season.
Ingredients
Ingredients
1 tbsp avocado oil (or other neutral oil)
1/2 white onion, diced
2 green jalapenos, minced
3 medium carrots, diced
1/2 tsp red chili flakes
1/8 tsp dried turmeric
1/8 tsp dried cumin
1/8 tsp garlic powder
1/2 - 3/4 lb. sirloin steak, pre cooked and shredded
1 cup French lentils, rinsed
4 cups beef broth, stock or bone broth
3 medium potatoes, cut into 1/2 inch cubes
1/4 cup fresh parsley, chopped plus extra for garnish
Salt and freshly cracked pepper, to taste
Preparation
Preparation
Sauté Vegetables
Sauté Vegetables
In a 6 qt sauce pan, heat avocado oil over medium heat
Add onions and a pinch of salt, sauté until translucent
Add carrots and jalapenos, continue to cook, stirring regularly, until softened
Add Herbs & Shredded Sirloin
Add Herbs & Shredded Sirloin
Add red chili flakes, turmeric, cumin & garlic powder and stir until fragrant, about 30 seconds
Add shredded sirloin and stir until well coated with herbs and combined with the vegetables
Add Lentils, Stock & Potatoes
Add Lentils, Stock & Potatoes
Stir in lentils then pour in beef stock and bring to a boil
Once boiling, add potatoes and return to a boil
Reduce heat, cover and simmer for 30 minutes
Enjoy!
Enjoy!
Taste and adjust seasoning with a pinch of salt, stir and taste again. Top with freshly cracked black pepper and fresh parsley. Serve with a few slices of rustic garlic bread*.
*To make rustic garlic bread - start with a crusty loaf and toast as many slices as you will need. Cut a garlic clove in half and rub the cut side over each toasted slice. Drizzle each slice with extra-virgin olive oil and a pinch of sea salt. Yum!
Nutrition Corner
Nutrition Corner
Lentils are low fat, low sodium, low-glycemic carbohydrate legume packed with protein and fiber. Lentils are also a good source of potassium, folate and iron and contain calcium, magnesium, phosphorus, zinc, manganese and have antioxidant properties. Regular consumption of legumes, including lentils, as part of a healthy balanced diet, such as the Mediterranean diet, supports heart health, increases satiety, improves digestion, boosts the immune system and supports energy production.
Along with protein and vitamin B12, sirloin steak is also a good source of potassium, iron and contains some calcium.
Carrots are an excellent source of the provitamin A, beta-carotene, which is essential for vision and has antioxidant capacity which supports skin health and benefits immune function. The fiber in carrots supports digestive health and the potassium in carrots helps regulate blood pressure.
Potatoes are complex carbohydrates that provide a moderate amount of fiber which supports digestive health. Potatoes are also a good source of potassium and contain vitamin C. In addition to regulating blood pressure, potassium also supports electrolyte balance and aides in muscle contraction (including heart contractions), bone health and kidney function. Vitamin C supports immune function and collagen production.
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