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Why You'll Love This high protein beef and sweet potato stew for easy meal prep and comfort
- High Protein Content: This stew is packed with protein-rich beef, making it an excellent option for those looking to increase their protein intake.
- Easy Meal Prep: This recipe is perfect for meal prep, as it can be cooked in large batches and refrigerated or frozen for later use.
- Comforting and Delicious: The combination of tender beef, sweet potatoes, and a rich, flavorful broth makes for a truly comforting and delicious meal.
- Customizable: This recipe can be customized to suit your tastes, with options to add or substitute different vegetables, spices, and seasonings.
- Nourishing: This stew is packed with nutrients, including protein, fiber, and vitamins, making it a nutritious and satisfying meal option.
- Make-Ahead Friendly: This recipe can be made ahead of time, making it perfect for busy weeknights or special occasions.
- Freezer-Friendly: This stew can be frozen for later use, making it a great option for meal prep or emergency meals.
- Simple to Make: Despite its hearty and comforting nature, this stew is surprisingly simple to make, requiring minimal ingredients and effort.
Ingredient Breakdown
The key ingredients in this recipe are beef, sweet potatoes, onions, garlic, and beef broth. The beef provides a boost of protein, while the sweet potatoes add natural sweetness and creamy texture. The onions and garlic add a depth of flavor, while the beef broth brings everything together. When selecting these ingredients, choose high-quality options, such as grass-fed beef and fresh, organic produce. You can also customize this recipe to suit your tastes, by adding or substituting different spices, herbs, and vegetables.
How to Make high protein beef and sweet potato stew for easy meal prep and comfort
Heat 2 tablespoons of oil in a large Dutch oven over medium-high heat. Add the beef and cook until browned, about 5 minutes. Remove the beef from the pot and set it aside.
Reduce the heat to medium and add the onions to the pot. Cook, stirring occasionally, until they are softened and lightly browned, about 8 minutes.
Add the garlic, dried thyme, and dried rosemary to the pot and cook, stirring constantly, for 1 minute.
Add the sweet potatoes, beef broth, and browned beef back to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 30 minutes, or until the sweet potatoes are tender.
Season the stew with salt and pepper to taste, then serve hot, garnished with fresh herbs, if desired.
Let the stew cool, then refrigerate or freeze it for later use. Reheat the stew over low heat, stirring occasionally, until warmed through.
Tips for Perfect Results
Choose grass-fed beef and fresh, organic produce for the best flavor and nutrition.
Cook the sweet potatoes until they are tender, but still hold their shape. Overcooking can make them mushy and unappetizing.
Let the stew rest for 10-15 minutes before serving, allowing the flavors to meld together and the meat to become tender.
Try adding different spices, such as cumin or paprika, to give the stew a unique flavor.
Add other ingredients, such as diced carrots or green beans, to make the stew a complete and satisfying meal.
Use leftover stew as a filling for sandwiches or as a topping for baked potatoes or rice bowls.
Common Mistakes to Avoid
- Overcooking the Beef: What goes wrong: The beef becomes tough and dry. Fix: Cook the beef until it is browned, then remove it from the pot and set it aside. Add it back to the pot during the last 30 minutes of cooking, allowing it to cook until it is tender.
- Not Browning the Beef Properly: What goes wrong: The beef lacks flavor and texture. Fix: Take the time to properly brown the beef, cooking it until it is nicely browned on all sides. This will add depth and richness to the stew.
- Not Using Enough Liquid: What goes wrong: The stew becomes dry and thick. Fix: Use enough beef broth to cover the ingredients and allow for a rich, flavorful sauce. You can always adjust the seasoning and consistency to taste.
- Not Letting it Rest: What goes wrong: The flavors don't meld together, and the meat is tough. Fix: Let the stew rest for 10-15 minutes before serving, allowing the flavors to meld together and the meat to become tender.
Variations & Substitutions
Add diced jalapenos or red pepper flakes to give the stew a spicy kick.
Replace the beef with additional vegetables, such as mushrooms or bell peppers, and use vegetable broth instead of beef broth.
Brown the beef and cook the onions, then transfer everything to a slow cooker and cook on low for 6-8 hours.
Brown the beef and cook the onions, then add everything to the Instant Pot and cook on high pressure for 30 minutes.
Storage & Make-Ahead
Store the stew at room temperature for up to 2 hours. After 2 hours, refrigerate or freeze the stew to prevent bacterial growth.
Store the stew in the refrigerator for up to 3 days. Reheat the stew over low heat, stirring occasionally, until warmed through.
Store the stew in the freezer for up to 3 months. Thaw the stew overnight in the refrigerator, then reheat it over low heat, stirring occasionally, until warmed through.
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.
Can I use different types of protein?
Yes! You can use other types of protein, such as chicken, pork, or lamb, in place of the beef. Just adjust the cooking time and method according to the protein you choose.
Can I add other vegetables to the stew?
Yes! You can add other vegetables, such as carrots, potatoes, or green beans, to the stew. Just adjust the cooking time according to the vegetables you choose.
Can I make this stew in a slow cooker?
Yes! You can make this stew in a slow cooker. Brown the beef and cook the onions, then transfer everything to the slow cooker and cook on low for 6-8 hours.
Can I freeze this stew?
Yes! You can freeze this stew for up to 3 months. Thaw the stew overnight in the refrigerator, then reheat it over low heat, stirring occasionally, until warmed through.
Is this stew gluten-free?
Yes! This stew is gluten-free, making it a great option for those with gluten intolerance or sensitivity. Just be sure to use gluten-free beef broth and check the ingredients of any store-bought spices or seasonings.
Can I make this stew in an Instant Pot?
Yes! You can make this stew in an Instant Pot. Brown the beef and cook the onions, then add everything to the Instant Pot and cook on high pressure for 30 minutes.
high protein beef and sweet potato stew for easy meal prep and comfort
Ingredients
- 1 lb beef stew meat
- 2 large sweet potatoes, peeled and cubed
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 cup beef broth
- 1/2 cup water
- 2 tbsp tomato paste
- 1 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp olive oil
Instructions
- Step 1: Brown the beef. Heat the olive oil in a large Dutch oven over medium-high heat. Add the beef and cook until browned on all sides, about 5 minutes. Remove the beef from the pot and set it aside.
- Step 2: Soften the onions. Reduce the heat to medium and add the chopped onion to the pot. Cook until the onion is softened, about 5 minutes.
- Step 3: Add the garlic and sweet potatoes. Add the minced garlic and cook for 1 minute, until fragrant. Add the cubed sweet potatoes and cook for 5 minutes, until they start to soften.
- Step 4: Add the broth and tomato paste. Add the beef broth, water, and tomato paste to the pot. Stir to combine and bring the mixture to a boil.
- Step 5: Return the beef to the pot. Return the browned beef to the pot and add the dried thyme, salt, and black pepper. Stir to combine.
- Step 6: Simmer the stew. Reduce the heat to low and simmer the stew, covered, for 20-25 minutes, until the beef is tender and the sweet potatoes are cooked through.
- Step 7: Serve and enjoy. Serve the stew hot, garnished with fresh herbs, if desired.
Recipe Notes
- Storage tip: Cool the stew to room temperature, then refrigerate or freeze for later use.
- Make ahead: Brown the beef and cook the sweet potatoes ahead of time, then assemble and simmer the stew when ready.
- Substitution: Use ground beef or ground turkey instead of beef stew meat, if desired.
- Pro tip: Use high-quality beef broth for the best flavor.
