Slow-cooked Beef & Miso Pumpkin Stew
Slow-cooked Beef & Miso Pumpkin Stew
Ingredients
- 1.6 kg beef chuck steak, cut into 3cm chunks
- 2 tablespoons coconut flour, or GF flour
- 1 tablespoon extra virgin olive oil
- 4 spring onions, cut into batons, plus extra for garnish
- 15 garlic cloves, thinly sliced
- 2 cups beef stock
- 2 tablespoons miso paste
- 2 tablespoons tamari soy sauce
- 1 tablespoon ginger, finely grated
- 3 carrots, small, cut in small chunks
- 500 g butternut pumpkin, cut into chunks
- 1 star anise, optional
Instructions
- 1
Preheat your oven to 180°C (350°F).
⏱️ 15 min•🌡️ 180
- 2
In a large bowl, place the beef chuck steak and coconut flour. Toss until the beef is well coated, shaking off any excess flour.
⏱️ 5 min
- 3
Heat the extra virgin olive oil in a large ovenproof pot or Dutch oven over high heat.
⏱️ 1 min
- 4
Working in 3 batches, cook the floured beef for 3 minutes per side, or until it is browned all over. Transfer the browned beef to a plate and set aside.
⏱️ 9 min
- 5
Add the grated ginger and spring onions to the pot. Cook, stirring frequently, for 3 minutes or until the spring onions have softened slightly.
⏱️ 3 min
- 6
Add the thinly sliced garlic to the pot and cook for 1 minute until fragrant.
⏱️ 1 min
- 7
Return the browned beef to the pot. Add the carrots, beef stock, miso paste, tamari soy sauce, and the optional star anise. Stir everything to combine.
⏱️ 3 min
- 8
Cover the pot with a lid and transfer it to the preheated oven. Bake for 30 minutes.
⏱️ 30 min•🌡️ 180
- 9
After 30 minutes, remove the pot from the oven. Arrange the butternut pumpkin chunks around the beef, ensuring they are submerged in the stew's juices. Cover the pot again and return it to the oven to bake for another 30 minutes.
⏱️ 30 min•🌡️ 180
- 10
Uncover the pot and continue to bake for a final 20 minutes, or until the beef and pumpkin are tender and the sauce has thickened slightly.
⏱️ 20 min•🌡️ 180
- 11
Serve the slow-cooked beef and miso pumpkin stew hot in bowls. Enjoy it on its own, or over rice, noodles, pasta, or mashed potatoes, garnished with extra fresh spring onion.
⏱️ 5 min
Kitchen Tools
Nutrition Facts (per serving)
Slow-cooked Beef & Miso Pumpkin Stew
- 1.6 kg beef chuck steak, cut into 3cm chunks
- 2 tablespoons coconut flour, or GF flour
- 1 tablespoon extra virgin olive oil
- 4 spring onions, cut into batons, plus extra for garnish
- 15 garlic cloves, thinly sliced
- 2 cups beef stock
- 2 tablespoons miso paste
- 2 tablespoons tamari soy sauce
- 1 tablespoon ginger, finely grated
- 3 carrots, small, cut in small chunks
- 500 g butternut pumpkin, cut into chunks
- 1 star anise, optional
Instructions
- 1
Preheat your oven to 180°C (350°F).
⏱️ 15 min•🌡️ 180 - 2
In a large bowl, place the beef chuck steak and coconut flour. Toss until the beef is well coated, shaking off any excess flour.
⏱️ 5 min - 3
Heat the extra virgin olive oil in a large ovenproof pot or Dutch oven over high heat.
⏱️ 1 min - 4
Working in 3 batches, cook the floured beef for 3 minutes per side, or until it is browned all over. Transfer the browned beef to a plate and set aside.
⏱️ 9 min - 5
Add the grated ginger and spring onions to the pot. Cook, stirring frequently, for 3 minutes or until the spring onions have softened slightly.
⏱️ 3 min - 6
Add the thinly sliced garlic to the pot and cook for 1 minute until fragrant.
⏱️ 1 min - 7
Return the browned beef to the pot. Add the carrots, beef stock, miso paste, tamari soy sauce, and the optional star anise. Stir everything to combine.
⏱️ 3 min - 8
Cover the pot with a lid and transfer it to the preheated oven. Bake for 30 minutes.
⏱️ 30 min•🌡️ 180 - 9
After 30 minutes, remove the pot from the oven. Arrange the butternut pumpkin chunks around the beef, ensuring they are submerged in the stew's juices. Cover the pot again and return it to the oven to bake for another 30 minutes.
⏱️ 30 min•🌡️ 180 - 10
Uncover the pot and continue to bake for a final 20 minutes, or until the beef and pumpkin are tender and the sauce has thickened slightly.
⏱️ 20 min•🌡️ 180 - 11
Serve the slow-cooked beef and miso pumpkin stew hot in bowls. Enjoy it on its own, or over rice, noodles, pasta, or mashed potatoes, garnished with extra fresh spring onion.
⏱️ 5 min