Beef Stew with Red Wine and Tomato (Carbonada)

beef

🥗Healthier: chicken

💰Cheaper: pork

Chicken offers lower fat content, while pork is often less expensive.

beef broth

🥗Healthier: vegetable broth

💰Cheaper: water with seasonings

Vegetable broth can be lower in calories and cost.

potatoes

🥗Healthier: sweet potatoes

💰Cheaper: yams

Sweet potatoes provide more nutrients.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point and is healthy.

Sear less than 2 pounds (848 grams) of beef shank in 1 tablespoon of sunflower oil for about 3 minutes on each side.

After searing one side, flip the beef and add 200 grams of chopped Spanish onion and 60 grams of chopped green onion (white parts and half of the green tops).

Cook the onions and garlic for 4 minutes, then add 3 large cloves of garlic and cook for 1 more minute.

Add red wine to the pot, using Malbec for an Argentine touch, followed by 1 28-ounce can of crushed tomatoes and 3 cups of homemade vegetable stock.

Turn the heat up to high to bring the mixture to a boil, then reduce the heat to medium (gas mark 3 out of 6).

After boiling for 20 minutes, add finely chopped butternut squash to help thicken the broth.

Ten minutes later, add the rest of the butternut squash, 1 medium potato, 1 medium sweet potato, and 1 medium carrot, all cut into half-inch pieces.

Let the vegetables cook for 30 minutes before adding a few small pieces of frozen corn and 150 grams of dried peaches.

After another 30 minutes, add 1 teaspoon of salt, 1 teaspoon of black pepper, 1 teaspoon of oregano, and 0.5 teaspoon of crushed red pepper to the stew.

Serve the stew garnished with reserved green onion tops.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary