Love this recipe? Save it to Pinterest before you forget!
Why You'll Love This high protein beef and winter squash stew for nourishing evening meals
- High in Protein: This stew is packed with lean beef and other protein-rich ingredients to help keep you full and satisfied.
- Winter Squash: The sweetness of the winter squash adds a delicious and nutritious twist to this classic stew recipe.
- Easy to Make: This recipe is simple and straightforward, making it perfect for busy weeknights or weekend meal prep.
- Customizable: Feel free to add your favorite vegetables or spices to make this recipe your own.
- Nourishing: This stew is packed with vitamins, minerals, and antioxidants to help keep you healthy and energized.
- Comforting: There's nothing quite like a warm, comforting bowl of stew to soothe the soul.
- Make-Ahead: This recipe is perfect for meal prep, as it can be made ahead of time and refrigerated or frozen for later use.
- Delicious: The combination of tender beef, sweet winter squash, and savory spices makes for a truly delicious and satisfying meal.
Ingredient Breakdown
The key ingredients in this recipe are the lean beef, winter squash, onions, garlic, and beef broth. The lean beef provides a boost of protein, while the winter squash adds natural sweetness and creamy texture. The onions and garlic add a depth of flavor and aroma, while the beef broth helps to bring all the ingredients together. When selecting these ingredients, look for high-quality, fresh options to ensure the best flavor and nutrition. For the beef, choose a lean cut such as sirloin or round, and for the winter squash, opt for a variety such as butternut or acorn. You can also substitute other types of protein, such as chicken or turkey, if you prefer.
How to Make high protein beef and winter squash stew for nourishing evening meals
Heat 2 tablespoons of olive oil in a large Dutch oven over medium-high heat. Add 1 pound of lean beef and cook until browned, about 5 minutes. Remove the beef from the pot and set aside.
Reduce the heat to medium and add 1 large onion, chopped. Cook until the onion is softened, about 5 minutes.
Add 3 cloves of minced garlic and 1 medium winter squash, peeled and chopped. Cook for an additional 2-3 minutes, until the garlic is fragrant and the squash is slightly tender.
Add 4 cups of beef broth and the browned beef back to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, or until the beef is tender and the squash is cooked through.
Season the stew with salt and pepper to taste, then serve hot, garnished with fresh herbs if desired.
Tips for Perfect Results
Choose fresh, high-quality ingredients to ensure the best flavor and nutrition in your stew.
Cook the winter squash until it's tender, but still slightly firm to the bite. Overcooking can make it mushy and unappetizing.
Adding aromatics like onions, garlic, and herbs can add a depth of flavor to your stew that's hard to replicate with other ingredients.
Letting the stew simmer for at least 20-25 minutes can help to break down the connective tissues in the beef and create a tender, fall-apart texture.
Don't be afraid to experiment with different spices and seasonings to find the combination that works best for you.
This stew is perfect for making ahead of time, as the flavors will only improve with time. Simply refrigerate or freeze until ready to serve.
Serving the stew with a side of crusty bread can help to soak up the flavorful broth and add texture to the dish.
Garnishing the stew with fresh herbs like parsley or thyme can add a pop of color and freshness to the dish.
Common Mistakes to Avoid
-
Overcooking the Beef: Overcooking the beef can make it tough and dry, so be sure to cook it until it's just tender, then remove it from the heat.
Fix: Cook the beef until it reaches an internal temperature of 145°F (63°C), then let it rest for 10-15 minutes before slicing or serving.
-
Not Browning the Beef: Failing to brown the beef can result in a stew that's lacking in flavor and texture.
Fix: Take the time to properly brown the beef on all sides before adding it to the stew, as this will help to create a rich and flavorful broth.
-
Not Using Enough Liquid: Using too little liquid can result in a stew that's thick and dry, rather than rich and flavorful.
Fix: Use enough liquid to cover the ingredients and create a rich, flavorful broth. You can always adjust the seasoning and thickness of the stew to taste.
-
Not Letting it Simmer: Failing to let the stew simmer can result in a dish that's lacking in flavor and texture.
Fix: Let the stew simmer for at least 20-25 minutes to allow the flavors to meld together and the ingredients to become tender.
Variations & Substitutions
Add some diced jalapenos or red pepper flakes to give the stew a spicy kick.
Substitute chicken, pork, or lamb for the beef to create a different flavor profile.
Add some dried mushrooms, soy sauce, or miso paste to give the stew a rich, savory flavor.
Substitute the beef with tofu, tempeh, or seitan, and use a vegetable broth instead of beef broth.
Add some fresh herbs like parsley, thyme, or rosemary to give the stew a bright, fresh flavor.
Substitute butternut squash with acorn squash, spaghetti squash, or delicata squash for a different flavor and texture.
Storage & Make-Ahead
The stew can be stored at room temperature for up to 2 hours. After 2 hours, it's best to refrigerate or freeze the stew to prevent bacterial growth.
The stew can be stored in the refrigerator for up to 3-4 days. Let it cool to room temperature, then cover and refrigerate. Reheat the stew to an internal temperature of 165°F (74°C) before serving.
The stew can be frozen for up to 3-4 months. Let it cool to room temperature, then transfer it to an airtight container or freezer bag. Label and date the container, then store it in the freezer. To thaw, simply place the stew in the refrigerator overnight, then reheat it to an internal temperature of 165°F (74°C) before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this recipe suitable for a special diet?
This recipe is relatively healthy and can be adapted to suit various dietary needs. However, if you have specific requirements, such as gluten-free or vegan, you may need to make some modifications. Feel free to reach out if you have any questions or concerns.
Can I use a different type of squash?
Yes, you can use other types of winter squash, such as acorn or spaghetti squash, in place of butternut squash. Just be sure to adjust the cooking time and liquid levels accordingly.
How do I reheat the stew?
To reheat the stew, simply place it in a saucepan over low heat and simmer, stirring occasionally, until the stew is hot and steaming. You can also reheat it in the microwave, but be careful not to overheat the stew, as this can cause the flavors to become bitter.
Can I freeze the stew?
Yes, you can freeze the stew for up to 3-4 months. Simply let it cool to room temperature, then transfer it to an airtight container or freezer bag. Label and date the container, then store it in the freezer. To thaw, simply place the stew in the refrigerator overnight, then reheat it to an internal temperature of 165°F (74°C) before serving.
What can I serve with the stew?
The stew is delicious served with a side of crusty bread, over mashed potatoes, or with a simple green salad. You can also serve it with a side of roasted vegetables or a warm, crusty baguette.
Can I make this recipe in a slow cooker?
Yes, you can make this recipe in a slow cooker. Simply brown the beef and cook the vegetables in a skillet, then transfer everything to the slow cooker and cook on low for 6-8 hours. Season with salt and pepper to taste, then serve hot.
Is this recipe kid-friendly?
Yes, this recipe is kid-friendly, but you may want to adjust the amount of garlic and spices to suit your child's taste preferences. You can also serve the stew with a side of crackers or bread to make it more appealing to kids.
high protein beef and winter squash stew for nourishing evening meals
Ingredients
- 1 pound beef stew meat
- 2 medium winter squash, peeled and cubed
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 cups beef broth
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Heat the oil. In a large Dutch oven, heat the olive oil over medium-high heat. Add the beef and cook until browned, about 5 minutes. Remove the beef from the pot and set it aside.
- Step 2: Soften the onion. Reduce the heat to medium and add the chopped onion to the pot. Cook, stirring occasionally, until the onion is softened and lightly browned, about 8 minutes.
- Step 3: Add the garlic and thyme. Add the minced garlic and dried thyme to the pot and cook, stirring constantly, for 1 minute.
- Step 4: Add the winter squash and carrots. Add the cubed winter squash and chopped carrots to the pot. Cook, stirring occasionally, for 5 minutes.
- Step 5: Add the broth and browned beef. Add the beef broth, browned beef, salt, and pepper to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, until the squash is tender, about 20 minutes.
- Step 6: Serve. Serve the stew hot, garnished with fresh herbs, if desired.
Recipe Notes
- Storage tip: Let the stew cool, then refrigerate or freeze it for later use.
- Make ahead: The stew can be made up to a day in advance and refrigerated or frozen.
- Substitution: You can substitute the winter squash with other types of squash, such as butternut or acorn squash.
- Pro tip: Use a high-quality beef broth for the best flavor.
