With emphasis on protein and fiber in my diet, I’ve come up with new recipes that are heavy on both. This stew has beef, two different kinds of beans, peas, and carrots. It’s low on carbs, and the combination of protein and fiber is good for building muscle and keeping you regular. This recipe is very tasty, it requires minimal prep time, and it’s filling and hearty. It even sneaks in some peas, which yes, are one of those hated green vegetables. The good news is that you hardly taste them at all with the tomato-based sauce covering them, making this an ideal dinner option for the picky eater.
Brown 2-3 pounds lean beef in a frying pan, first spraying the pan with cooking spray. You're just browning it, you don't want it to cook through. Take the browned beef, pat it down with paper towels to get the excess grease off of it, then set it aside.
Open the cans of beans, rinse the beans, and add them to a large pot. Add half a bag of frozen peas. Add the beef. Then pour a 16 ounce can or box of chicken stock over the ingredients. Add all of a small can, 6 ounces typically, of tomato paste. Then add some fresh black pepper, onion powder, and ground thyme. I don't measure any of those, just a liberal sprinkling of each. Add a very small amount of water, just to make sure all the ingredients are well covered with liquid.
Stir well, and start a flame going under the pot. Bring the mixture to a boil, continuing to stir every few minutes. Then turn down the flame to a simmer. Allow the stew to cook for about two hours, stirring every 10-15 minutes. When it has been cooking for about an hour-and-a-half, chop up some baby carrots and set them aside.
After the stew has been cooking for two hours or so, the beans and beef should both be soft. Turn off the fire and set the stew aside. After it has cooled for 15 minutes, add the chopped carrots and stir thoroughly. It's ready to eat. This should make about eight hearty servings, or 10-12 smaller ones.
If you don't mind softer carrots, you can add them at the beginning with the other ingredients. I like to wait and add them later so they stay crunchy.