Discover the magic of cauliflower in this hearty Keto Beef Stew, where it cleverly replaces potatoes to create a low-carb, sumptuous feast. This stew is a marvel of flavors and textures, combining tender beef with the wholesome goodness of carrots, celery, onion, and garlic, all infused with aromatic herbs. Whether you're cooking in a slow cooker or an Instant Pot, this recipe promises a satisfying meal that stays true to your keto goals.
Preparation and Cooking Times
- Preparation Time: 20 minutes
- Cooking Time (Slow Cooker): 6-8 hours on low
- Cooking Time (Instant Pot): 35 minutes on high pressure
- Total Time: Varies based on cooking method
Servings and Serving Size
- Servings: 6
- Serving Size: Approximately 1.5 cups
Nutritional Information (per serving)
- Calories: 325 kcal
- Carbohydrates: 7g (Net Carbs: 4g)
- Protein: 25g
- Fat: 20g
- Fiber: 3g
- Sodium: 420mg
Ingredients
- Beef chuck, cubed - 900g (2 pounds)
- Olive oil - 2 tablespoons (30ml)
- Cauliflower florets - 300g (10.6 ounces)
- Carrots, sliced - 100g (3.5 ounces)
- Celery, chopped - 100g (3.5 ounces)
- Onion, chopped - 150g (5.3 ounces)
- Garlic, minced - 3 cloves
- Beef broth - 950ml (4 cups)
- Tomato paste - 30g (1 ounce)
- Worcestershire sauce - 1 tablespoon
- Fresh thyme - 1 teaspoon
- Fresh rosemary, chopped - 1 teaspoon
- Salt and pepper to taste
Detailed Method of Preparation
- Brown the Beef: In the Instant Pot or a skillet, heat olive oil and sear the beef cubes until browned. Set aside.
- Sauté Vegetables: Add onion, garlic, celery, and carrots, sautéing until onions are translucent.
- Combine Ingredients: Add cauliflower, beef, beef broth, tomato paste, Worcestershire sauce, thyme, and rosemary to the pot.
- For Slow Cooker: Cook on low for 6-8 hours.
- For Instant Pot: Seal and cook on high pressure for 35 minutes. Release pressure naturally.
- Season: Adjust salt and pepper to taste.
Tips for Culinary Success
- Brown for Flavor: Browning the beef adds depth to the stew’s flavor.
- Cauliflower Timing: Add cauliflower towards the end if using a slow cooker to retain texture.
- Herb Variations: Experiment with different herbs like bay leaves or parsley for varied flavors.
Frequently Asked Questions (FAQs)
Can I substitute beef with another meat?
Absolutely, try chicken or lamb for a different flavor profile.
How do I thicken the stew if it's too liquidy?
Use a keto-friendly thickener like xanthan gum or reduce the stew by simmering it uncovered.
Can I add other vegetables?
Yes, feel free to add low-carb vegetables like mushrooms or bell peppers.
As you savor each spoonful of this Cauliflower Magic Keto Beef Stew, let it remind you of the beautiful balance between health and flavor. Paired with a slice of keto bread or a fresh green salad, this stew isn't just a meal; it's a celebration of keto-friendly culinary creativity. Here’s to delicious, guilt-free comfort food!