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Hey there, friends!
Are you in the mood for something warm and hearty? I’ve got a delicious recipe for you today!
Get ready to dive into my beef and zucchini stew.
It’s loaded with flavors, super comforting, and perfect for chilly nights.
Plus, it’s a great way to sneak in those veggies!
Let’s grab our ingredients and get cooking!
Suggestions for Ingredient Substitution
For the beef chuck, consider using mushrooms or seitan for a vegetarian option. These alternatives provide a meaty texture and absorb flavors well. Adjust cooking time as these substitutes require less time to become tender. Vegetable stock can replace beef stock for a fully plant-based version.
Zucchini can be substituted with yellow squash or eggplant, maintaining a similar texture and cooking time. These alternatives offer comparable nutritional profiles and work well in stews.
All-purpose flour can be replaced with cornstarch or arrowroot powder for a gluten-free thickener. Use half the amount of cornstarch or arrowroot compared to flour, as they have stronger thickening properties. Gradually add more if needed to achieve desired consistency.
Preparation Time | 20-30 minutes |
Cooking Time | 115-120 minutes |
Total Time | 135-150 minutes |
Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 1800-2000
- Protein: 150-170 g
- Fat: 90-100 g
- Carbohydrates: 150-160 g
Ingredients
- 3 tablespoons cooking oil
- 2 pounds boneless beef chuck, trimmed and cut into 1 to 1 ½ inch cubes
- 1 large diced onion
- 1 tablespoon and 1 teaspoon of all-purpose flour
- 28 ounces of chopped tomatoes with their juice (either one large can or two smaller ones totaling 28 ounces)
- 8 minced cloves of fresh garlic (about 3-4 tablespoons)
- 1 tablespoon fresh rosemary leaves, chopped (or 1 teaspoon dried rosemary, crumbled)
- 1 serrano or jalapeño pepper, deseeded and minced
- 1 teaspoon salt, adjust to taste
- Freshly cracked black pepper
- 1 to 2 cups beef or vegetable stock (preferably low-sodium)
- 1 tablespoon tomato concentrate
- 15 ounces canned chickpeas, drained and rinsed
- 1 ½ pounds zucchini (around 3 medium), sliced into 1/2-inch pieces
- 1/4 cup fresh parsley, chopped
Step 1: Preheat and Brown the Beef
Preheat your oven to 450 degrees Fahrenheit.
In an oven-proof cooking pot, such as a Dutch oven, heat 1 ½ tablespoons of vegetable oil over medium-high heat.
Add one-third to one-half of the beef pieces to the pot, making sure not to overcrowd them.
Cook the beef, turning every few minutes, until browned on all sides.
Use a slotted spoon to transfer the browned beef to a large bowl.
Add another 1 ½ tablespoons of oil to the pot and repeat with the remaining beef.
If necessary, cook the beef in batches until all pieces are browned and set aside in the bowl.
Step 2: Cook the Onions and Prepare the Beef for Baking
After removing the beef, add the diced onion to the pot.
Cook over medium heat, stirring frequently, until the onions are wilted and light golden brown.
Return the beef pieces to the pot, using the slotted spoon, while leaving any accumulated juices in the bowl.
Sprinkle the beef with flour and stir well to coat.
Place the pot in the oven for 6 minutes, stirring halfway through to ensure even cooking.
Step 3: Lower Oven Temperature and Add Ingredients
Take the pot out of the oven and reduce the oven temperature to 350 degrees Fahrenheit.
Add the beef drippings from the bowl, tomatoes, garlic, chile pepper, rosemary, salt, and pepper to the pot.
Stir well, making sure to scrape up any bits stuck to the bottom or sides of the Dutch oven.
Add just enough broth to barely cover the beef and give it another good stir.
Step 4: Bake the Stew
Cover the pot and return it to the oven to bake for one hour.
Then, remove the pot from the oven and check the liquid level.
If it seems low, add more broth as needed.
Stir in the tomato paste.
Cover the pot again and return it to the oven for another 45 minutes to one hour.
Step 5: Finish Cooking on the Stovetop
Once the baking is complete, remove the pot from the oven and uncover it.
Add the garbanzo beans and cook the stew on the stovetop over medium-high heat for 5 minutes, stirring gently.
Next, add the zucchini and cook for an additional 5 minutes.
Taste the stew and adjust the salt and pepper to your liking.
Step 6: Garnish and Serve
Once the stew is ready, garnish with chopped parsley before serving.
Enjoy your hearty and flavorful stew.