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This Beef and Sweet Potato Stew is rich, hearty, wholesome, and absolutely delicious. It's the satisfying comforter I know you'll want to make over and over again. I know, because this is me!
I like to cook this Beef and Sweet Potato Stew on a low heat for several hours to allow all the flavours to meld into a truly magical meal. If you prefer to use a pressure cooker that's fine too, but know that you won't achieve the same intense flavour and richness. Slow cooking definitely wins out when it comes to stews.
About the main ingredients
Olive oil - for browning the meat and sautéing the accompaniments, as well as adding a source of healthy fat to this dish.
Beef stewing steak - if you can get grass-fed beef all the better. But honestly food costs right now? Just do what's best for your budget and lifestyle.
Red onion, celery, brown mushrooms - these add substance and flavour, of course, to the stew.
Garlic, rosemary, thyme, sage - using fresh ingredients will yield the best outcome. In a pinch use them in their dried form.
Pumpkin purée - adds creaminess to the finished dish, and thickens the juices.
Sea salt - I like to alternate between sea salt and Himalayan for a wider mineral intake. However, it's absolutely fine to have just one decent, additive-free salt in your cupboard.
Black pepper, mustard - both Stage 1 reintroductions, and there for a bit of heat and spice. If you're on the elimination phase leave these two ingredients out. It's no biggie.
Bone broth - I'm using beef bone broth but you can use chicken bone broth if that's what you have. See below for more information.
Sweet potatoes - heaps of nutrients to aid your autoimmune healing. Also the carbohydrate filler that'll keep you going until your next meal. When added towards the end of cooking the sweet potatoes won't break down too much. But they'll have had long enough to soak up those deliciously rich juices.
Frozen kale - for extra nutrients. Use frozen spinach if you prefer. If you want to use fresh kale that's also fine, but I personally love having a stash of frozen veggies to hand. Kale and spinach work particularly well when frozen, since fresh leaves can quickly go limp.
Do I need to use bone broth for this recipe?
I have been known to use plain water in my soups and stews in place of broth, and there's nothing wrong with that. But what you miss out on is an added depth of flavour to the finished dish, as well as some essential nutrients. Bone broth contains valuable healing ingredients such as collagen, which is necessary for building tissues, bone, cartilage, tendons and skin repair. Making your own broth is by far and away the most economical way to incorporate it, however if that's one more thing you can do without, you can buy AIP compliant broth here. I like to have a tub of powdered broth to hand - you never know when it'll come in useful. Perfect for travel, for instance.
I've started reintroductions, what can I add?
Black pepper is a Stage 1 reintroduction and optional ingredient in this recipe. Same goes for Dijon mustard. Be mindful that most store bought mustards include ingredients such as citric acid (usually derived from corn), sugar, and even gluten. The one I use is a good quality mustard with minimal ingredients, and there's also a delicious recipe for country-style windfall mustard in my cookbook.
If you haven’t got to reintroductions yet, check out myAutoimmune Protocol Reintroduction Cookbook which will help set you up for the process, as well as provide yummy recipes to enjoy along the way. Most of the recipes can be made elimination phase compliant too.
How do I store this Beef and Sweet Potato Stew?
Once made, cool it down quickly. I like to use two or three large dinner plates and spread the stew to maximize the surface area which cools it quicker. Once cold, keep covered in the fridge for up to three days or freeze until needed.
Can I freeze this dish?
Yes. Make the recipe and cool down as mentioned above. Once cold, freeze the stew in appropriate containers, such as these. Defrost before reheating, either at a low heat on the stove top, or in the oven. Add a splash of water to loosen the mixture a little before reheating.
If you enjoy this Beef and Sweet Potato Stew, you're going to love these dishes too
Rich Beef Stew with Pomegranates
Beef Stew with Orange and Cranberries
AIP Beef Redang
I can't wait for you to try this Beef and Sweet Potato Stew, so be sure to let me know what you think. I love getting your feedback so leave me a comment below. And don't forget to tag me on Instagram, so I can share your beautiful meal.
Beef and Sweet Potato Stew
Prep time: 20 minutes
Cook time: 3 hours, 10 minutes
Serves 6
Print the recipe here!
Ingredients -
3 tablespoons olive oil, divided
2 lb beef stewing steak, cut into 1+1/2 inch pieces
1 red onion, thinly sliced
3 stalks celery, sliced
6 oz brown mushrooms, halved and sliced
4 cloves garlic, minced
1 stalk rosemary
3 large sprigs thyme
5 medium sage leaves
1/2 cup pumpkin purée
Pinch sea salt
Freshly ground black pepper (stage 1 reintroduction) - optional
2 heaped teaspoons Dijon mustard (stage 1 reintroduction - optional)
5 cups beef bone broth
4 small-medium orange sweet potatoes, cut into large chunks
3 rounded cups frozen chopped kale
Preheat the oven to 300F.
Heat 1 tablespoon of the oil in a Dutch oven and brown the meat in batches. See this recipe for guidance if you need it. Remove to a plate.
Put the remaining oil into the pan and add the onion, celery and mushrooms. Sauté on medium heat for 5 minutes until nearly softened, stirring occasionally.
Stir in the garlic, rosemary, thyme and sage leaves and cook a further minute.
Add the pumpkin purée, together with a pinch of salt and a grind or two of black pepper if using. Add the mustard if using that too.
Return the browned meat to the pan, pour in the bone broth and bring up to a simmer. Put a lid on the Dutch oven and place in the oven for 2 hours.
Remove the Dutch oven and add the sweet potatoes, pushing them down so they are covered by the liquid. Pop the lid back on and return to the oven for 1 hour.
Remove the stew and stir in the kale. Return to the oven for a final 10 minutes.
Remove the herb stalks and serve.
