Slow Cooker Beef Stew with Figs
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Nutrition balance score
Great
Glycemic Index
50
Low
Glycemic Load
35
High
Nutrition per serving
Calories796.1 kcal (40%)
Total Fat35 g (50%)
Carbs69.1 g (27%)
Sugars30.1 g (33%)
Protein43.5 g (87%)
Sodium688.8 mg (34%)
Fiber11.8 g (42%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
1.5kgbeef chuck
cut into large cubes
300gdried figs
halved
400gcarrots
large, peeled and chopped into large pieces
300gparsnips
peeled and chopped into large pieces
600gYukon Gold potatoes
medium, peeled and cut into chunks
250gonions
medium, chopped
4cloves garlic
minced
2 tablespoonstomato paste
½ cupcrushed tomatoes
or fire-roasted diced tomatoes
1 tablespoonworcestershire sauce
750mlbeef broth
or stock
250mlred wine
preferably a full-bodied wine like Cabernet Sauvignon or Syrah
1 tablespoonsbalsamic vinegar
2 tablespoonsall-purpose flour
2 tablespoonsolive oil
2bay leaves
1 teaspoondried thyme
1 teaspoondried rosemary
½ teaspoonmsg
1 ½ cupsdried butter beans
pre-soaked and pressure cooked
salt
to taste
pepper
to taste
Fresh parsley
or rosemary, optional, for garnish
Instructions
Step 1
1. Pre-soak the dried butter beans overnight in plenty of water.
Step 2
2. The next day, pressure cook the soaked beans until tender (about 20-25 minutes on high pressure, depending on your pressure cooker). Once cooked, drain and set aside to add later in the recipe.
Step 3
3. Heat the olive oil in a large skillet over medium-high heat. Season the beef cubes with salt and pepper.
Step 4
4. Brown the beef in batches, 2-3 minutes per side until well browned. Transfer the seared beef to the slow cooker.
Step 5
5. In the same skillet, add the chopped onions and minced garlic. Sauté for 4-5 minutes until softened and slightly caramelized.
Step 6
6. Add the caramelized onions and garlic to the slow cooker.
Step 7
7. Add the chopped carrots, parsnips, and Yukon Gold potatoes to the slow cooker, along with the halved dried figs.
Step 8
8. Return the skillet to the heat and pour in the red wine, scraping up any browned bits. Let the wine simmer for 2-3 minutes to reduce slightly.
Step 9
9. Stir in the tomato paste, crushed tomatoes, Worcestershire sauce, flour, and balsamic vinegar. Whisk to combine.
Step 10
10. Pour this mixture over the ingredients in the slow cooker.
Step 11
11. Add the beef broth, bay leaves, thyme, rosemary, and MSG to the slow cooker. Stir everything gently to combine.
Step 12
12. Cover and cook on low for 8-9 hours or high for 5-6 hours, until the beef is tender and the vegetables are cooked through.
Step 13
13. During the final 30 minutes of cooking, stir in the pre-cooked butter beans. Allow them to warm through and absorb some of the stew's flavors.
Step 14
14. After cooking, remove the bay leaves. Taste and adjust the seasoning with salt, pepper, or additional MSG if needed.
Step 15
15. If the stew is too thick, thin it with a bit more broth or water. If it's too thin, thicken with a cornstarch slurry (1 tablespoon cornstarch mixed with 1 tablespoon cold water).
Step 16
16. Ladle the stew into bowls and garnish with freshly chopped parsley or rosemary for a burst of brightness.
Step 17
17. Serve with crusty bread or over mashed potatoes for a hearty meal.
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