Beef and Quinoa Stew

We’re in week 3 of the recipe challenge, and I’m having a hard time choosing from the submissions! This recipe comes from Sukari Dixon from the HR Operations team. She and I approach cooking in much the same way — throw out the measuring spoons and practice some intuitive cooking! This recipe is low-glycemic, full of veggies, and packed with protein. It’s a recipe perfect for a cold fall or winter day. You can vary the cooking strategy based on how much time you have as well — cook the beef to nearly done before throwing it into the slow cooker if you are hungry and don’t want to wait long, or just brown it on the outside and toss it in before you head out to work (or to bed) if you want a slow cooked meal waiting for you. Both variations will be explained below.

crock_pot

Beef and Quinoa Stew

Ingredients:

  • Brocolli (1 large)
  • Zucchini (2 or 3)
  • Onions (1 large, pick your favorite color)
  • Carrots (3 or 4 large carrots or a pack of baby carrots)
  • Celery (4 or 5 large stalks)
  • Pack of stew beef, cut into bite-size chunks (about 1 lb)
  • Quinoa (1/2 cup raw per serving, so about 2 cups)
  • Can stewed/roasted tomato (low sodium)
  • Beef Broth (2 boxes)
  • Your favorite seasonings (garlic powder, onion powder, thyme, and oregano all work great for something like this)
  • Sea salt to taste
  • 1 tbs coconut oil

Directions:

  1. Pour the beef broth and tomatoes into the slow cooker and season to taste
  2. Add in the chopped onion, carrots, and celery
  3. Turn the slow-cooker on high setting and allow the flavors to marry while preparing the other ingredients
  4. Fast version: Saute the cut up beef in coconut oil until almost done, using your favorite seasonings, and add to slow cooker
    Slow version: Brown the meat in coconut oil using your favorite seasonings and add to slow cooker
  5. Fast version: Let cook for another 30 to 45 minutes, then add zucchini, broccoli, and quinoa and allow to cook for about 30 more minutes or until quinoa is done
    Slow version: Cook on low for 6 to 8 hours, then add zucchini, broccoli, and quinoa and allow to cook for about 30 more minutes or until quinoa is done

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