This keto beef bourguignon recipe transforms a classic French dish into a comforting, low-carb meal. Perfect for colder nights, this recipe delivers the rich flavors of traditional beef bourguignon while adhering to ketogenic principles.
Introduction: Embracing Tradition with a Keto Twist
Beef bourguignon, or bœuf à la Bourguignonne, is a French beef stew braised in red wine. Julia Child popularized this dish, and many online recipes are variations of her original. This keto version retains the essence of the classic dish while making it suitable for those following a low-carb lifestyle. The recipe uses tapioca starch (also known as tapioca flour) to keep this grain free, gluten free.
Ingredients and Substitutions
Let's explore the essential ingredients and potential substitutions for this keto-friendly adaptation.
- Beef: The first step to making successful Beef Bourguignon is to use the right type of meat. A collagen-rich cut of beef, such as chuck roast, is ideal for staying juicy and tender during the long cooking process. Cut the chuck roast into small chunks, trimming off any excess fat. Generously season beef cubes with salt and pepper, and set aside.
- Wine: A dry red wine is crucial for the classic beef bourguignon flavor. Pinot Noir, Merlot, or Cabernet Sauvignon are popular choices. Any dry red wine will work for this recipe, and in this case “dry” means not sweet. Though you don’t have to splurge on expensive wine, you’ll want to avoid the cooking wines you find in the grocery store. If you do skip the wine you can just add more stock and also maybe throw in some red wine vinegar if you have for a bit of acidity, maybe a tablespoon. You can also add some tomato puree. If you are worried about the carbs from the wine, a cup of red wine has on average 4 carbs.
- Bacon: Bacon adds a delightful smoky flavor to the dish. You can use any kind of bacon that is available to you, I went for the smoked cubes because I much prefer getting nice chunky bacon bits. You can use back bacon or streaky bacon. You can use any kind of bacon that is available to you. Bacon - This can be completely omitted if you don’t eat pork.
- Vegetables: Pearl onions, carrots, garlic cloves, and mushrooms contribute to the hearty and earthy flavors of the stew.
- Herbs: A bouquet garni, a bundle of herbs tied together, infuses the stew with aromatic flavors. Rosemary, parsley, and thyme are excellent choices.
- Thickening Agent: Traditional beef bourguignon uses flour as a thickening agent, which is not keto-friendly. This recipe uses xanthan gum, a low-carb alternative.
Preparing the Keto Beef Bourguignon
This recipe can be made in a Dutch oven, slow cooker, or Instant Pot. Here's a step-by-step guide using an Instant Pot:
- Prepare Ingredients: Measure out and prepare all the ingredients. Dice the beef chuck roast.
- Sear the Beef: In an Instant Pot add half the butter to the bottom of the bowl. Add a portion of the beef to the Instant Pot and allow it to cook thoroughly. Then add another portion and cook, and so on until all the meat is cooked. Remove the beef from the Instant Pot and set aside.
- Sauté Vegetables: Add the bacon, pearl onions, garlic cloves, carrots, and mushrooms to the Instant Pot. Add the butter. Sear on medium to high heat.
- Combine Ingredients: Once these have cooked for a while, add in the cooked beef, beef broth, red wine, bay leaves, dried thyme, and salt and pepper.
- Pressure Cook: Close the lid on the Instant Pot and cook for 30 minutes on the stew setting.
Detailed Dutch Oven Instructions:
- Preheat oven to 350°F.
- Heat a dutch oven or large pot to medium. Add in the bacon and fry until crisp. Remove the bacon, set it aside and leave some the rendered fat in the pot and reserving the rest to sauté the veggies in. Add in the chunks of beef and sear on all sides. You might have to do this in 2 batches, so you don’t crowd the pan otherwise the beef ends up steaming, rather than searing. Set the beef aside and add in more of the bacon fat, carrots, mushrooms and pearl onions. Sauté until they have some good color, should take about 3-4 minutes. Remove the carrots, onions and mushrooms and set aside to add in later. Add in the garlic and sauté for about 15 seconds, then deglaze the pan with the red wine and beef broth, scraping up all the brown bits of flavor. Add the tomato paste, parsley, bay leaves, thyme, bacon and seared beef. Cover and place it in the oven, cook for 1 1/2 hours. Add in the mushrooms, carrots and onions, cook for an additional hour or until the meat is fall-apart tender. Stir in the xanthan gum and heat on the stovetop until the sauce has thickened to your liking. Start with 1/4 teaspoon, and wait before adding another 1/4 teaspoon. If you add too much, you might end up with a texture that is gooey and unpleasant.
Detailed Slow Cooker Instructions:
- Brown bacon to crisp. Remove from pan, drain on paper towels.
- Dry meat with paper towels Season with salt and pepper.
- Flour the meat and brown in the bacon grease. Remove to a bowl.
- Using same pan or dutch oven, soften onion and add carrots.
- Add garlic and sauté briefly.
- Put beef cubes and bacon back into a dutch oven or crock pot.
- Add wine and tomato paste, pearl onions.
- Add enough beef stock to cover the meat.
- Cook in dutch oven for three hours.
- You can do this on top of stove, but I prefer to place dutch oven in a 325 degree oven.
- OR, you can put in a crock pot on high for 3 to 4 hours.
- One hour before serving, add the carrot discs.
Making Cauliflower Mash
Cauliflower mash is a great low carb alternative to traditional mashed potatoes:
Read also: Easy Low-Carb Cheese Crackers
- Cut the cauliflower into small florets.
- Boil the cauliflower in a pan with water and a dash of salt for 5 minutes.
- Strain this and add the cauliflower back into the pan. Add the butter and stir with an immersion blender.
Serving and Enjoying Your Keto Beef Bourguignon
Serve hot, garnished with fresh chives. This recipe makes 4 servings of Keto Boeuf Bourguignon with Cauliflower Mash.
Tips and Tricks for the Perfect Keto Beef Bourguignon
- Browning the Beef: Sear the beef in batches to avoid overcrowding the pan, ensuring a good sear on all sides.
- Deglazing the Pan: Deglaze the pan with red wine and beef broth to capture all the flavorful brown bits stuck to the bottom.
- Thickening the Sauce: Use xanthan gum sparingly to thicken the sauce, as too much can result in an unpleasant texture.
- Low Carb Sides: Serve with low carb sides like mashed cauliflower or mashed turnips.
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tags: #keto #beef #bourguignon #recipe