Caribbean-Spiced Beef Stew


This may be shocking to most people, but the first time I ever tried beef stew was in college (I didn’t really eat red meat as a child), when my dear friend Kim made her grandmother’s recipe for me–it was delicious! So when I saw this island-inspired beef stew in the Food Network magazine I thought it would make a great high-protein meal and would easily become primal with a few minor adjustments. I simply replaced the flour with a more natural thickening agent, arrow root powder, and replaced the starchy potatoes with flavorful parsnips. I added zucchini in replace of half of the carrots, although you could cut them out completely if you’re really serious about being low-glycemic. The fire roasted tomatoes I used gave the stew a wonderful spice for a cold winter day!

Caribbean Beef Stew (Adapted from the Food Network)

(Difficulty-Easy, Makes 4-6 Servings)

  • 1 Tbsp. dried thyme
  • 1/4 c. arrow root powder
  • 1/4 tsp. ground allspice
  • salt and pepper to taste
  • 1.5 lbs. beef stew meat (I love Trader Joe’s all natural stew meat!)
  • extra virgin olive oil
  • 1-2 shallots, sliced
  • 1 lbs. parsnips, peeled and chopped
  • 1-2 medium carrots, peeled and chopped
  • 2 zucchini squashes, chopped
  • 1/2 tsp. ginger
  • 1 clove garlic, finely chopped
  • 2 tsp. Worcestershire sauce
  • 1  10 oz. can Mexican-style diced tomatoes with green chiles

Combine the thyme, arrow root powder, allspice, 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper in a large bowl. Add the beef and toss to coat.


Heat about 1-2 Tbsp. olive oil in a large stock pot, and add sliced shallots stirring until translucent, about 7 minutes. Add the beef, reserving any excess seasoned arrow root powder in the bowl, cooking the beef fo about 3-4 minutes on each side.


Whisk 1/2 cup water and the Worcestershire sauce into the reserved seasoned arrow root powder, then add to the pot. Dice the  parsnips, carrots, zucchini, ginger and garlic, and add to stock pot. IMG_3920

Pour the tomatoes on top. Bring to a boil. Lower heat to simmer and cover. Cook on low 1-2 hours.



Add comments!

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s