This article explores a delicious and easy-to-make keto crock-pot beef stew recipe, perfect for those following a low-carb or ketogenic diet. This stew is packed with tender beef, fresh vegetables, and a rich, savory broth, providing a comforting and satisfying meal. It's a convenient option for busy individuals, as it can be prepared in the morning and left to cook throughout the day.
Why This Recipe Works
This keto beef stew recreates the comforting flavors of traditional beef stew while minimizing carbohydrates. The recipe cleverly substitutes high-carb ingredients like potatoes with low-carb alternatives, ensuring a keto-friendly dish without sacrificing taste or texture.
Key Ingredients and Substitutions
- Beef: Chuck roast is the preferred cut for this stew due to its rich flavor and ability to become tender during slow cooking. Stew meat can also be used.
- Broth: A good quality beef broth forms the base of the stew. Homemade bone broth can be used for added nutrients.
- Vegetables: The recipe features a mix of low-carb vegetables, including turnips, carrots, onion, celery, garlic, mushrooms, cauliflower, green beans, broccoli, and rutabaga. Radishes can be used as a potato substitute.
- Thickener: Xanthan gum or glucomannan are used to thicken the stew without adding carbs.
- Flavor Enhancers: Tomato paste, Worcestershire sauce (or soy sauce as a low-sugar alternative), herbs (such as thyme, rosemary, and bay leaf), and spices contribute to the stew's savory flavor.
The Magic of Turnips
One of the secrets to this keto beef stew is the use of turnips as a potato substitute. Turnips, when cooked in soup or stew, absorb the broth and become incredibly tender, closely mimicking the texture of potatoes. Many people find it difficult to distinguish between turnips and potatoes in this dish.
Step-by-Step Instructions
Preparing the Ingredients
- Beef: Chop a chuck roast into cubes or use pre-cut stew meat.
- Vegetables: Chop the onion, celery, turnips, carrots, and any other desired vegetables into bite-sized pieces. Mince the garlic.
- Searing the Beef: Searing the beef before adding it to the crock-pot enhances its flavor. Season the beef with salt and sear it on all sides in a hot skillet for about 5 minutes.
Slow Cooking the Stew
- Combine Ingredients: Transfer the browned beef to a crock-pot. Add beef broth, tomato paste, vinegar, Worcestershire sauce (or soy sauce), bay leaf, and all the chopped vegetables.
- Slow Cook: Cook on low for 8-9 hours or on high for 4-5 hours, or until the beef is tender.
- Thicken (Optional): If desired, thicken the stew by removing half a cup of liquid from the pot, whisking in xanthan gum or glucomannan, and returning the mixture to the pot. Cook uncovered on high heat for 45 minutes to allow the stew to thicken.
Serving and Storing
- Serve: Remove the bay leaf before serving. Season with additional salt and pepper to taste. Garnish with freshly minced parsley.
- Store: Leftover stew can be stored in an airtight container in the refrigerator for 3-4 days. It can also be frozen for up to 6 months.
Variations and Adaptations
- Vegetables: Feel free to add or substitute vegetables based on your preferences and what you have on hand. Other low-carb options include mushrooms, cauliflower, green beans, broccoli, and zucchini.
- Meat: While chuck roast is recommended, other cuts of beef suitable for slow cooking can be used.
- Spices: Experiment with different herbs and spices to customize the flavor profile of the stew.
- Wine: Add ¼ cup of red wine to deglaze the pan after searing the beef for a deeper flavor.
- Carnivore Diet: Simplify the recipe for a carnivore diet by using marrow bones, stew meat, tallow, bone broth, and salt.
Tips for Success
- Browning the Beef: Searing the beef before slow cooking adds depth of flavor to the stew.
- Evenly Sized Vegetables: Slice the vegetables evenly for best results.
- Salt: Hold back on the salt if using a strongly salted beef broth.
- Thickening: Add the xanthan gum or glucomannan mixture gradually to avoid over-thickening the stew.
- Low and Slow: Cooking the stew on low for a longer period results in more tender beef and a richer flavor.
- Don't Skip Browning: Browning the beef and cooking the onion before adding the broth will really enhance the flavor of the stew
Serving Suggestions
This keto beef stew can be enjoyed on its own as a hearty and satisfying meal. Alternatively, it can be served with:
- Cauliflower rice
- Psyllium husk keto bread
- Cauliflower mashed potatoes
- Creamed Brussels sprouts
- Smashed broccoli
Nutritional Information
The nutritional information for this keto beef stew will vary depending on the specific ingredients and amounts used. However, a typical serving contains approximately:
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- Calories: 385
- Fat: 21g
- Carbohydrates: 10.7g
- Fiber: 4.2g
- Protein: 27.5g
- Net Carbs: 6.5g
Slow Cooker Mexican Beef Stew (Estofado)
For a delightful twist, consider making a Low-Carb Slow Cooker Mexican Beef Stew, also known as Estofado. This recipe features tender chunks of beef slow-cooked in a flavorful salsa.
Key Ingredients
- Stew meat
- Avocado oil
- Onion
- Dry red wine
- Sugar-free salsa
- Red wine vinegar
- Cumin
- Glucomannan
Instructions
- Coat stew meat with a mixture of sea salt, black pepper, and glucomannan.
- Brown the stew meat in a skillet with avocado oil.
- Transfer the browned beef, sautéed onion, red wine, salsa, red wine vinegar, and cumin to a slow cooker.
- Cook on low for 6-8 hours or high for 4-6 hours.
- Garnish with parsley or cilantro.
Making it on the Stovetop
While the slow cooker method is convenient, this keto beef stew can also be made on the stovetop.
- Brown the Beef: Heat oil in a large Dutch oven over medium-high heat. Season the beef with salt and sear on all sides until browned. Remove the beef from the pot.
- Sauté Vegetables: Add onion and garlic to the pot and cook for 2 minutes. Stir in Italian seasoning and tomato paste, then add ½ cup of beef broth and soy sauce. Scrape any browned bits off the bottom of the pot.
- Combine and Simmer: Return the beef to the Dutch oven. Add turnips, carrots, radish, and canned mushrooms. Pour over the remaining broth. Bring to a boil, then reduce heat and simmer for 2 hours, stirring carefully every 30 minutes (lower heat to 320°F if ingredients on top start browning too fast).
- Add Peas (Optional): Stir in peas during the last 15 minutes of cooking.
- Thicken (Optional): Stir glucomannan into a few tablespoons of cold water. Add to the stew, 1/3 at a time, stirring well after each addition.
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