Lightened Irish Beef Stew (Print View)

Hearty Irish stew with lean beef and creamy cauliflower mash offers a cozy, nutritious main dish option.

# Components:

→ Beef Stew

01 - 1 pound lean beef stew meat, trimmed and cut into 1-inch cubes
02 - 1 tablespoon olive oil
03 - 1 medium onion, diced
04 - 2 carrots, peeled and sliced
05 - 2 celery stalks, sliced
06 - 3 garlic cloves, minced
07 - 3 cups low-sodium beef broth
08 - 1 cup dry red wine or additional broth
09 - 2 tablespoons tomato paste
10 - 2 teaspoons Worcestershire sauce
11 - 1 teaspoon dried thyme
12 - 1 teaspoon dried rosemary
13 - 2 bay leaves
14 - Salt and freshly ground black pepper to taste
15 - 1 cup frozen peas

→ Cauliflower Mash

16 - 1 large head cauliflower, cut into florets
17 - 2 tablespoons unsalted butter
18 - 2 tablespoons low-fat milk or milk alternative
19 - Salt and freshly ground black pepper to taste
20 - Fresh chives, finely chopped (optional)

# Method:

01 - Pat beef dry with paper towels and season generously with salt and pepper
02 - Heat olive oil in a large heavy-bottomed pot over medium-high heat. Working in batches, brown beef on all sides until well-seared; remove and set aside
03 - In the same pot, add diced onion, carrots, and celery. Sauté for 5 minutes until vegetables begin to soften
04 - Add minced garlic and cook for 1 minute until fragrant. Stir in tomato paste, thyme, rosemary, and bay leaves. Cook for 1 minute, stirring constantly
05 - Return browned beef to the pot. Pour in red wine and use a wooden spoon to scrape up any caramelized bits from the bottom
06 - Add beef broth and Worcestershire sauce. Bring to a simmer, then reduce heat to low. Cover and cook for 1 hour 15 minutes, stirring occasionally, until beef is fork-tender
07 - Remove lid, add frozen peas, and simmer uncovered for 5 to 10 minutes. Adjust seasoning with salt and pepper to taste
08 - Place cauliflower florets in a pot of salted water. Boil for 10 to 12 minutes until very tender and easily pierced with a fork
09 - Drain cauliflower thoroughly. Transfer to a food processor with butter and milk. Blend until smooth and creamy. Season with salt and pepper to taste
10 - Ladle hot stew into bowls over a mound of cauliflower mash. Garnish with fresh chives if desired

# Expert Advice:

01 -
  • You get all the cozy, stick-to-your-ribs feelings of traditional Irish stew without the heavy aftermath that makes you want to nap for three hours.
  • The cauliflower mash is genuinely creamy and satisfying, not some sad substitute that makes you miss potatoes.
  • It's naturally low-carb and gluten-free, so it works for almost anyone at your table without needing a separate meal.
02 -
  • If your stew tastes thin and watery after an hour of simmering, you can remove the lid for the last 15 minutes to let some liquid evaporate, or mash a few of the cooked vegetables and stir them back in to thicken it naturally.
  • The cauliflower mash absolutely needs to be drained well or it'll turn out watery and sad instead of creamy and luxurious—don't skip pressing it in a colander.
  • Taste the stew before serving and adjust the salt and pepper aggressively at the end; after all that simmering, it usually needs more seasoning than you'd think.
03 -
  • If you want to make this feel extra special, swap half the beef broth for Guinness—it adds an incredible depth and a subtle bitterness that somehow makes the whole thing taste more Irish than using wine alone.
  • Don't be tempted to skip browning the beef or to rush the simmering time; that's where all the good flavor comes from, and there's no shortcut that doesn't cost you something in the final taste.
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