Irish Beef Stew

A bariatric-friendly take on a classic Irish beef stew, well suited to St Patrick’s Day. Compared with the traditional version, it uses fewer potatoes, more protein and extra vegetables.

The stew can also be made in a slow cooker or pressure cooker – see the tips below the method.

• Serves15 servings
• Prep time25 min
• Cook time3 h
• Total time3 h 25 min

Ingredients

• 1 tbsp olive oil
• 900 g braising beef (chuck), cut into 2.5 cm cubes, visible fat removed
• 2 tbsp plain flour
• 3 tbsp tomato purée
• 750 ml reduced-salt beef stock
• 250 ml Guinness stout (optional)
• 2 tsp Worcestershire sauce
• 1 tsp dried thyme
• 2 bay leaves
• 1 large onion, roughly diced
• 2 large celery sticks, roughly diced
• 3 large carrots, roughly diced
• 2 waxy potatoes, roughly diced
• 70 g frozen peas
• 225 g chestnut mushrooms, sliced
• 2 garlic cloves
• Salt and pepper to taste

Method

1. Place a casserole dish or large pan over a medium heat and preheat for about 5 minutes. Prepare all vegetables.
2. Spread the meat in an even layer on a chopping board, sprinkle with the flour and toss to coat.
3. Add the oil to the pan, then add about 10 pieces of meat at a time. Do not overcrowd the pan, or the meat will not brown. Turn every 2 minutes until browned on all sides. You will likely need 2–3 batches. Remove from the pan and set aside.
4. Add the tomato purée to the pan and cook for 1–2 minutes. Add the Guinness to deglaze the pan, scraping up the bits from the bottom. Add the beef stock, Worcestershire sauce, thyme and bay leaves, and return the meat to the pan. Bring to the boil, then reduce to a simmer and cook over a low heat for 2 hours.
5. Add all vegetables and the remaining ingredients and simmer over a low heat for another hour, or until the meat is very tender and the vegetables have softened. Season with salt and pepper.

Tip: The beer is optional. If you leave it out, replace it with an extra 250 ml of beef stock.

Tip: Slow cooker: cook on low for 6–8 hours. Pressure cooker: cook on high for 60 minutes and allow the pressure to release naturally for 15 minutes.

Download the recipe (PDF)

This recipe is intended as general inspiration. Always follow the dietary advice of your bariatric team, particularly during the first months after surgery.