A Keto beef stew
Keto Goulash is my low carb take on a Hungarian classic. This is something I’ve been wanting to make for a while and I’m finally here with the recipe. I love a good beef stew and I’ve even made a Beef Bourguignon on my show previously. I love how easy this dish is to make and it’s perfect for meal prep. The best part is the longer you keep this dish, the tastier it gets. Enjoy this stew with some cauliflower rice, perhaps a slice of my Keto bread or even some delicious bacon cabbage slaw. Enjoy!
For this recipe I would recommend any slow cooking cut of beef. It’s always best to have a chat with your local butcher when buying the meat. Chuck roast is the preferred cut or a basic stewing meat will work as well. Now in India our beef is to be quite honest, of terrible quality. We get 3 kinds basically. Ground beef, body meat and tenderloin. Now the body meat is just cut up and it’s never separated by part and at the end of the day it’s lean, tough and chewy. So when you cook it unlike say a pork shoulder it won’t break down and be delicious and juicy. It gets dry and thread like. So I actually used tenderloin in my video.
I also dry aged my beef for 2 days in the fridge. Which means I just put it on a wire rack on a shelf in the fridge and let it air dry. This dries out the outside and intensifies the beefy flavour.
My recipe has a good number of carbs per serving. I chose to be generous with the tomato puree, onions and celery. If you want to keep the carbs down I would say use only about 100 grams of onion, 100 grams of tomato and skip the celery. Honestly I don’t really stress about the carbs from veggies. If you are eating low carb you can even throw in some carrots and other veggies.
Nutrition Info (Per serving)
- Calories: 253
- Net Carbs: 7g
- Carbs: 8g
- Fat: 12g
- Protein: 28g
- Fiber: 1g
This recipe makes 6 servings. Get this recipe on myfitnesspal.
- 750 grams Beef (Chuck or any slow cooking cut)
- 150 grams Onion
- 50 grams Celery Stalk
- 200 grams Green Bell Pepper
- 10 grams garlic
- 1 Tbsp Goose Fat You can also use any other cooking fat you like
- 1 Tbsp Butter
- 200 grams Tomato Puree You can also use tin tomatoes or fresh tomatoes
- 500 ml Water
- 1 Beef Stock Pot
- 2 Bay leaves
- 1/2 Tsp Caraway Seeds Buy Online
- 1/2 Tsp Black Pepper
- 2 Tsp Hungarian Paprika Try this
- Salt to Taste
- Celery Leaves for garnish
- Start by cutting the beef into chunks and seasoning with salt. Cut them however big or small you like them. I suggest cutting them to bite size pieces for quicker cooking and easier eating.
- Heat the goose fat in a dutch oven till smoking hot and then seal the beef in batches. So add in a few pieces as a time and let it brown on one side, turn it over and brown on the other and then remove from the pan. Do not crowd the pan otherwise the beef will stew in it's own juices.
- Once that's done add a tablespoon of butter to the pan along with the onions and sautee them till the onions start to turn translucent. Then add in the celery and continue cooking.
- Cook the onions low and slow till they start browning and then add in the garlic, caraway seeds and paprika and give it all a good mix. Tip: Throw in an extra tablespoon of butter for more fatty goodness.
- After cooking for about 2 minutes add in the tomato puree, beef stock pot and water and bring up to a boil.
- Add the beef back in along with the bay leaves, pepper and some salt. Now cover and let the beef cook till it's nice and tender.
- The cooking time will now vary depending on the cut of beef you are using. Normally you cook this low and slow for about 1-2 hours. Check the pot every 20 minutes. If you need to add more water then do that. You want to make sure nothing is sticking or burning. You can also just stick the pot in the oven at 180C for 3 hours approx.
- Use your cooking intuition and taste as you go. You want to cook it till the beef is fork tender and the stew is reduced down to a nice thick consistency. If you prefer it soupy you can just add more water or leave as it is. If you want there to be too much water even after cooking it for so long you can cook it without a lid on the stove til it reduces.
- Now you want to add the bell peppers somewhere towards the end depending on how firm you like them. Bell peppers can turn to mush and if you don't mind that you can add them in earlier otherwise add them more towards the end and cook for about 5 min. Once done garnish with the celery greens.
- Once done serve with your favourite Keto side dish.