Keto Beef Stew Recipe with Cauliflower Mash
There are few meals that are more satisfying on a chilly or grey day than beef stew. This Keto beef stew recipe with cauliflower mash should look, and taste, familiar. This stew relies on classic flavors, onion, garlic, bay leaf, rosemary, and thyme but with a low-carb twist. What stew is complete without an accompaniment. This cauliflower mash is easy to make and hard to beat. With only four ingredients, counting the salt and pepper, you might just want to make this mash for every meal. The cook time for this stew might be a little long for a weeknight but it is perfect for a Sunday supper.
From Classic Beef Stew to Keto Beef Stew
What does it take to go from tradition beef stew to low-carb beef stew? Unsurprisingly, it’s the vegetables that look different.
Old-fashioned beef stew has only three vegetables, onion, carrots, and potato. Some modern recipes add other veggies like celery, mushrooms, and turnips. Our Keto stew cuts out the high-carb fillers like potatoes and turnips. Carrots are also eliminated. Carrots are good to consume in moderation for those following a Keto diet but here they are replaced with zucchini, mushrooms, and tomatoes. The onions stay but they are reduced to only one.
By diversifying the vegetables in the stew, this recipe allows you to create a layered flavor rather than packing your stew with carbs. Browning the beef and loading in the flavor with herbs and spices are two more tricks which make this stew so flavorful you won’t even notice the missing potatoes.
Where’s the Beef? Picking the Best Beef for Your Stew
What kind of beef makes the best stew? It’s good news for your wallet, because the answer is cheap cuts! Not only is a well-marbled piece of steak wasted in a stew, it will actually become tough and stringy. This is because the fat (which makes well-cooked steak juicy) melts away as the meat cooks.
Tough cuts are short on fat but heavy on collagen. This is good news for stew lovers because over the long cook time, collagen breaks down turning the meat from tough to tender.
So what cut is the best? Ask your butcher, if you can but generally, you are looking for a cut from the shoulder or the rear end. Some common beef stew cuts include chuck roast, rump roast, top round, and pot roast.
Low Carb Recipes Beyond Ground Beef
Ground beef is a great ingredient for a quick dinner but there are so many more Keto beef recipes out there.
Served with a cauli-mash, this simple, comforting dish ticks all the boxes.
For the beef stew
- 1 Tablespoon (15 ml) of olive oil
- 21oz stewing beef chunks (600g), diced
- 1 medium onion (110 g), peeled and diced
- 2 garlic cloves (6 g), peeled and crushed
- 5.3oz white button mushrooms (150g), sliced
- 2 cups (480 ml) of beef broth
- 3/4 can (300 g) of diced tomatoes
- 1 sprigs rosemary
- 3 sprigs thyme, plus extra to garnish
- 1 bay leaf
- 1 large zucchini (120 g), cut into chunks
- salt and freshly ground black pepper
For the cauliflower mash
For the stew:
- Heat the oil in a large pan and brown the beef over high heat. Remove the beef with a slotted spoon and set aside.
- In the same pan, add the onion and garlic and cook over a low-moderate heat until softened. Add the mushrooms and increase the heat, cooking until the mushrooms have caramelized.
- Return the beef to the pan, along with any resting juices and pour the broth and tomatoes into the pan. Add the herbs and bring to a simmer.
- Once simmering, reduce the heat to very low and cover with a lid. Cook for 2 hours, stirring occasionally. Add the chopped zucchini in the final hour.
- After 2 hours of cooking, remove and discard any visible herbs and check the consistency of the sauce. If it has not thickened enough, increase the heat and cook without a lid for a few more minutes, stirring regularly. Season with salt and freshly ground black pepper.
- Serve with cauliflower mash and garnish with fresh thyme.
For the mash
- While the stew is cooking, chop the cauliflower into equal-sized medium chunks. Add chunks to a pan of boiling, salted water and cook until completely tender.
- Drain the cauliflower well and put back in the pot. Add the ghee and mash until completely soft. Season with salt and white pepper. Set aside to keep warm until ready to serve with the stew.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 7 g
- Calories: 359
- Sugar: 5 g
- Fat: 26 g
- Carbohydrates: 11 g
- Fiber: 4 g
- Protein: 20 g