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When the weather turns colder, it's the perfect time for comforting stews and autumn spices. This beef stew is an all-time slow cooker favorite in my house. It's made with all the favorite fall ingredients and low-carb veggies and it's perfectly balanced for a keto diet: high in fat, low in carbs and high in electrolytes (sodium, magnesium and potassium).
Cooking in a slow cooker/ crockpot is very convenient - you won't have to spend hours in the kitchen. In fact, when I make bone broth from oxtails and marrow bones, I leave them cooking overnight for up to 24 hours. Since you can use inexpensive meat cuts, a slow cooker is budget-friendly and makes meat juicy and tender.
Hands-on Overall
Nutritional values (per serving)
Net carbs8.5 grams
Protein31.9 grams
Fat39.5 grams
Calories533 kcal
Calories from carbs 7%, protein 25%, fat 68%
Total carbs12.5 gramsFiber4 gramsSugars6.8 gramsSaturated fat17.9 gramsSodium579 mg(25% RDA)Magnesium84 mg(21% RDA)Potassium1,111 mg(56% EMR)
Ingredients (makes 10 servings)
- 1.5 kg/ 3.3 lb beef braising steaks, boneless (10 medium braising steaks, 150 g/ 5.3 oz each)
- 1/2 cup ghee, lard or tallow (110 g/ 3.9 oz) -you can make your own ghee
- 1 medium white onion (110 g/ 3.9 oz)
- 4 cloves garlic
- 1 large tin chopped tomatoes, unsweetened (400 g/ 14.1 oz)
- 1 cup broth or vegetable stock or water (240 ml/ 8 fl oz) - you can make your own bone broth
- 2 tbsp ground cumin
- 1 tbsp paprika
- 1 tsp ground ginger
- 1 tsp chili powder
- 1 tsp ground coriander seeds
- 1 tsp turmeric powder
- 2 bay leaves
- 2 cinnamon sticks
- 1 1/2 tsp salt or to taste (I like pink Himalayan salt)
- freshly ground black pepper to taste
- 1 medium-large rutabaga (600 g/ 1.3 lb)
- 4-5 medium zucchini or marrow squash (1 kg/ 2.2 lb)
Instructions
- Preheat the slow cooker (crockpot) to high. You will need to use a large 6 quart slow cooker or halve the recipe to fit the ingredients into a smaller slow cooker. Using a paper towel, pat dry the braising steaks and season with salt and pepper from both sides. Place two to three steaks at a time in a hot pan greased with 1/4 cup of ghee.
- ... and seal until lightly browned all over. When done, transfer each batch into the preheated slow cooker.
- Meanwhile, peel and dice the onion and garlic. Place in a pan greased with the remaining ghee and cook until fragrant and lightly browned.
- Add the tinned tomatoes, broth, paprika, cumin, ginger, chili powder, ground coriander seeds and turmeric. Mix and cook briefly. Pour into the slow cooker over the meat.
- Add the cinnamon sticks and bay leaves. Cover with a lid and cook for 3 hours before adding the rutabaga.
- Meanwhile, peel and dice the rutabaga.
- After the meat has been cooking for 3 hours, use a spatula to push the meat on one side of the slow cooker and add the diced rutabaga. Cook for another hour before adding the zucchini. Meanwhile, dice the zucchini. (I used zucchini and marrow squash.)
- After an hour, add the zucchini on the same side with the rutabaga and mix briefly to cover with the juices. Using tongs, remove the bay leaves and cinnamon sticks (or remove after the meal is done). Cook for another 2 hours. (Note that bay leaves and cinnamon sticks are only used for infusing the stew, they are not included in the nutrition facts.)
- The stew is cooked when the rutabaga and zucchini are fork-tender.
- Place in serving plates and garnish with fresh herbs such as parsley or cilantro. Season with more salt and pepper if needed. Enjoy!
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Beef (for slow cooking), grass-fed |
| 0 g | 28.8 g | 27 g | 366 kcal |
| Ghee |
| 0 g | 0 g | 11 g | 100 kcal |
| Onion, white, fresh |
| 0.8 g | 0.1 g | 0 g | 4 kcal |
| Garlic, fresh |
| 0.4 g | 0.1 g | 0 g | 2 kcal |
| Tomatoes, canned (unsweetened) |
| 0.6 g | 0.3 g | 0.1 g | 6 kcal |
| Keto bone broth |
| 0.1 g | 0.4 g | 0.6 g | 7 kcal |
| Paprika, spices |
| 0.1 g | 0.1 g | 0.1 g | 2 kcal |
| Cumin, ground |
| 0.3 g | 0.2 g | 0.2 g | 4 kcal |
| Ginger (ground, dried), spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Chile (chili) powder, spices (ancho, chipotle, Mexican chile powder) |
| 0 g | 0 g | 0 g | 1 kcal |
| Coriander seed, ground |
| 0 g | 0 g | 0 g | 1 kcal |
| Turmeric, spices (dried, ground) |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Swede (rutabaga), fresh |
| 3.8 g | 0.6 g | 0.1 g | 22 kcal |
| Zucchini (summer squash, courgette) |
| 2.1 g | 1.2 g | 0.3 g | 17 kcal |
| Total per serving |
| 8.5 g | 31.9 g | 39.5 g | 533 kcal |
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