Having to be on a low sodium diet can be frustrating at times. For many years we’ve been used to a certain kind of food with certain flavors and now, because of perhaps high blood pressure or other health reasons, we’ve got to take it easy on the sodium – VERY easy. When my own health dictated that I adopt a low sodium lifestyle, it was time to search for ways to make it palatable.
I love beef stew. I’ve always loved beef stew. It’s always been very easy to make by just throwing a bunch of ingredients in a crockpot and add the packet of seasonings and let it go. The problem now is – that packet of seasoning is a sodium nightmare. No way I was consuming even a portion of that! And unfortunately, so many beef stew recipes say the same thing – a packet of seasoning, a can of this and a can of that and they all wind up being enough sodium for a week! What I needed was a basic stew recipe, with all of the actual ingredients, without all the damn sodium containing ingredients.
So here we go, a beef stew recipe that’s not only low sodium, but also incredibly fresh, delicious, and super easy to make. To punch up the flavor in the absence of salt, we’re gonna start by sauteing the celery, onion, carrots, garlic and thyme in the wine, mustard and tomato paste for about 10 minutes. This will create a robust, deep flavor sauce that will slow cook with the meat and the results will be exceptional. The frozen peas will go in at the very end, along with the parsley to keep a fresh texture and taste. If you want to add potatoes, it’s recommended to cook those separately and add at the very end as well.
- 2-3lbs of stew meat (boneless chuck roast cut into 1 inch pieces)
- 1 medium yellow onion, diced
- 2 celery stalks, diced
- 1 carrot, sliced
- 1 cup frozen peas
- 2 garlic cloves, finely chopped
- 3 tablespoons tomato paste
- 1 cup red cooking wine
- 2 tablespoons dijon mustard (lowest sodium possible)
- 1 ½ cups unsalted sodium beef broth
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon dried thyme
- 1 teaspoon freshly ground black pepper
- 1 bay leaf
- Add oil to a large frying pand and bring to a simmer over medium heat. Add celery, carrots, onion, garlic and thyme, stirring occasionally for about 10 minutes until the carrots just begin to soften. Add tomato paste, mustard and wine, and stir well. Simmer for 5-10 minutes until the wine reduces by about half. Remove from heat and set aside.
- In a slow cooker add meat, beef broth, pepper and wine/vegetable mixture. Make sure meat is coated. Stir in the bayleaf, cover and cook on high for 5-6 hours. Stir every hour if possible. Add frozen peas and fresh parsley at the very end, about 10 minutes before serving.