Canadian Beef Stew with Cabbage and Root Vegetables

Fondation OLO | Recette | Bouilli de légumes racines, boeuf et chou
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A home-grown classic starring root vegetables

  • Servings: 8
  • Preparation time:  15 minutes, included in the cooking time
  • Cooking time: About 2 hours
  • Cost per serving: $2.42
  • Storage: 4 days in the fridge. Can be frozen.
  • Kitchen tools: Measuring cups and spoons, cutting board, vegetable peeler, sharp knife, large pot, wooden spoon, plate, large cooking spoon
  • This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition

Ingredients

  • 15 ml (1 tbsp) canola oil
  • 1 kg (2 lb) stewing beef cubes
  • Salt and pepper to taste
  • 60 ml (¼ cup) ketchup
  • 2.5 ml (½ tsp) dried thyme
  • 1 litre (4 cups) chicken broth
    Our short video will show you how to make your own broth
  • 3 carrots, peeled and chopped into large chunks
  • 1 rutabaga, peeled and chopped into large chunks. Or parsnips, sweet potatoes, pumpkin or squash
  • 3 regular potatoes, washed and chopped into large chunks
  • ½ medium size green cabbage, chopped into large chunks

Directions

1. Heat the oil in a large pot over medium-high heat. Add half of the beef cubes and cook until browned on all sides. Add salt and pepper and set aside on a plate. Repeat with the remaining beef cubes.

2. Return all of the cooked stewing beef cubes to the pot. Add the ketchup and thym.

3. Add the broth, stir and bring to a boil over medium-high heat.

4. Reduce heat to low. Cover, leaving a small space for steam to escape and simmer for 45 minutes.

Tip: Use the cooking time to prepare the vegetables.

5. Add the carrots, rutabaga, regular potatoes and cabbage. Bring to a boil over medium-high heat, then reduce heat to medium-low and simmer partly covered, for 45 minutes.


Nutritional balance

This recipe provides foods from the following food groups:

  • Vegetables
  • Fruit
  • Meat and alternatives

Serve with:

  • A grain product (a slice of bread, for example)
  • A fruit
  • A glass of milk or fortified soy beverage