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Lean Beef Bean Stew with Kale
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Lean Beef Bean Stew with Kale
Ingredients
Substitution
Note
-
3 slices beef bacon *
2 tablespoons olive oil
- 2lb beef sirloin, cubed into 1.5-inch pieces
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 medium carrots, diced
- 2 celery stalks, chopped
- 4 garlic cloves, minced
-
2 tablespoons oat flour *
only if you want the stew to be thicker
- 1.5 cups red wine (Cabernet)
-
1lb dried 15 beans mix
- your choice of dried beans or mix of legumes
- soaked overnight
- 6 cups warm beef broth
- 6 sprigs fresh thyme (bundled together)
- 2 bay leaves
- 1 bundle kale (3 cups), chopped
Steps
Step 1
Add dry beans to a pot or large bowl and add enough water to cover the beans about 3 inches. Soak in the fridge at least 8 hours up to overnight (24 hours) to sprout the beans.
Then drain and set aside to cook.
Step 2
Set oven to 325F (163C).
Step 3
Set a large pot on medium heat and add bacon immediately. As it heats up, the fat of the bacon will render to produce oil in the pot for searing.
Continue cooking until the bacon becomes crispy and ensure it is not burning.
Note: Alternatively, if you do not wish to use bacon, add oil to the pot and set it on medium-high heat (skip to Step 3).
Step 4
Remove the bacon from the pot, increase the heat to medium-high heat, then add the beef in batches to sear the outer edges. Deep sears should take 4 – 6 minutes to appear, then remove the beef from the pot. Do not worry if the meat is not cooked all the way through.
Repeat for remaining beef cubes.
Step 5
Reduce the heat to medium, add a tablespoon olive oil, then add onion, celery, and carrot.
Cook until the onion turns brown and translucent, and ensure it does not stick to the pot, which requires you to monitor the heat carefully.
Step 6
Add in flour if desired and stir for 1 minute. (optional)
Add the red wine and bring to a light simmer. Let the wine reduce to slightly less than half the amount, 3 minutes.
Add the beans, bacon, and beef, and stir for 1 minute.
Step 7
Add the beef broth and bring to a gentle simmer. Add the thyme and bay leaves.
Cover and bake in the oven for 2.5 hours. Check on it every 30 minutes to ensure there is enough liquid and ensure the beans are not sticking to the bottom.
Step 8
Remove from the oven and stir. Remove the bay leaves and the thyme. Season to taste with sea salt & pepper.
Fold in the chopped kale, then cover the pot to let it rest on the stovetop for 10 – 15 minutes before serving. Note: As it cools, it will begin to thicken.
Serve while hot.
Step 9
This will last in the fridge for 5 – 7 days and for at least 3 months in the freezer in an airtight container or bag.
Want more Beef recipes?
Ground Bison Bowl
A Mouth-Watering Steak Salad Recipe
Fajita Steak Roll Ups
Lean Beef Bean Stew with Kale
Kevin Curry
INGREDIENTS
-
3 slices beef bacon *
- 2 tablespoons olive oil
- 2lb beef sirloin, cubed into 1.5-inch pieces
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 medium carrots, diced
- 2 celery stalks, chopped
- 4 garlic cloves, minced
-
2 tablespoons oat flour *
- only if you want the stew to be thicker
- 1.5 cups red wine (Cabernet)
-
1lb dried 15 beans mix
- your choice of dried beans or mix of legumes
- soaked overnight
- 6 cups warm beef broth
- 6 sprigs fresh thyme (bundled together)
- 2 bay leaves
- 1 bundle kale (3 cups), chopped
INSTRUCTIONS
-
Add dry beans to a pot or large bowl and add enough water to cover the beans about 3 inches. Soak in the fridge at least 8 hours up to overnight (24 hours) to sprout the beans.
Then drain and set aside to cook.
-
Set oven to 325F (163C).
-
Set a large pot on medium heat and add bacon immediately. As it heats up, the fat of the bacon will render to produce oil in the pot for searing.
Continue cooking until the bacon becomes crispy and ensure it is not burning.
Note: Alternatively, if you do not wish to use bacon, add oil to the pot and set it on medium-high heat (skip to Step 3).
-
Remove the bacon from the pot, increase the heat to medium-high heat, then add the beef in batches to sear the outer edges. Deep sears should take 4 – 6 minutes to appear, then remove the beef from the pot. Do not worry if the meat is not cooked all the way through.
Repeat for remaining beef cubes.
-
Reduce the heat to medium, add a tablespoon olive oil, then add onion, celery, and carrot.
Cook until the onion turns brown and translucent, and ensure it does not stick to the pot, which requires you to monitor the heat carefully.
-
Add in flour if desired and stir for 1 minute. (optional)
Add the red wine and bring to a light simmer. Let the wine reduce to slightly less than half the amount, 3 minutes.
Add the beans, bacon, and beef, and stir for 1 minute.
-
Add the beef broth and bring to a gentle simmer. Add the thyme and bay leaves.
Cover and bake in the oven for 2.5 hours. Check on it every 30 minutes to ensure there is enough liquid and ensure the beans are not sticking to the bottom.
-
Remove from the oven and stir. Remove the bay leaves and the thyme. Season to taste with sea salt & pepper.
Fold in the chopped kale, then cover the pot to let it rest on the stovetop for 10 – 15 minutes before serving. Note: As it cools, it will begin to thicken.
Serve while hot.
-
This will last in the fridge for 5 – 7 days and for at least 3 months in the freezer in an airtight container or bag.
Nutrition per serving
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