Classic Beef Stew #glutenfree #caseinfree

Beef Stew - 3

Meat and Potatoes!

I love you. My favorite is probably classic beef stew, or maybe pot roast, or steaks and frites… okay any type of beef braised in stock and wine. With potatoes. And spices. Love it all.

Seared beef for Stew

And I will say this – I was a vegetarian for several years but I have some weird blood thing going on and my iron gets really low. I’ve always been anemic but not eating red meat once in a while made it so much worse. I literally crave bloody red meat. I really don’t know what it is – but I do have some ideas. This year I promise to get genetically tested to better understand all the weird stuff going on. And I will share it with you all when I figure it out… But for now I can only listen to my body.

So I keep planning a red meat dish once a week. I also know the environmental impact of eating red meat/any type of meat and we try to make sure it is local, grass-fed, antibiotic-free and conscious. We also do Meatless Monday and we eat tons of organic veggies and I turn everything into a salad, which really helps enrich the body with nutrients, fiber and all the good stuff. Most of my lunches are vegetarian. But I really look forward to my meat and potato night!!! So does my body!

Green Bean Beef Stew Prep

Veggie Prep. Keep it fresh, organic and local when you can.

Beef Stew - Onions

It all starts with cooking down the onions after you’ve seared the meat to deglaze the Dutch oven and add so much flavor to your beef stew.

Beef Stew - 2

Add all the other stuff (+ wine). And wait. Painstakingly wait for it to finally finish cooking down. You’ll never eat soup out of a can again. Then next time – change up the spices, veggies and even the wine. Happy eating my friends.

Classic Beef Stew #glutenfree #caseinfree
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  • 1 tbsp olive oil
  • Kosher salt
  • Freshly ground black pepper
  • 1 lb grass-fed stewing beef
  • 1 large onion, chopped
  • 1 tbsp garbanzo bean flour
  • 1 cup (8 oz) red wine
  • 2 cups (16 oz) beef broth
  • 1 tbsp tomato paste
  • 1/2 tsp thyme
  • 1 bay leaf
  • 4 cloves garlic, minced
  • 2 large organic carrots, peeled and cubed 1/2-inch thick
  • 2 cups organic potatoes, peeled and cubed 1/2-inch thick
  • 1 tsp GF Worcestershire sauce
  • 6 oz fresh green beans, trimmed


  1. Wash, rinse and dry the green beans. Trim off the ends and cut into 1-inch pieces.
  2. Season the stewing meat with salt and pepper. Heat the olive oil in a 3.5-quart Dutch oven over high heat. Add the meat and brown on all sides. Remove the browned meat and set aside on a plate.
  3. Lower the heat to medium low and add the onions. Cook for about 10 minutes, deglazing the brown bits on the bottom.
  4. Add the flour and cook for 1 minute, stirring continuously.
  5. Add the wine, broth, tomato paste, thyme, bay leaf, garlic, browned meat and carrots. Bring to a simmer over medium heat. Partially cover and cook for about 30 minutes, stirring occasionally.
  6. Add potatoes and cook partially covered for another 30 minutes.
  7. Discard the bay leaf, and then add the Worcestershire sauce, green beans and more water or beef broth if it is too thick. Cover and cook for another 10-12 minutes.
  8. Adjust the seasonings with salt and pepper before serving.

Deana Larkin Evans

Hi! I'm Deana. This food blog is all about cooking wholesome real food and developing gluten free recipes for some of our favorite comfort foods. I also create weekly menus to save time and money while reducing stress and food waste. I had to start eating gluten-free in 2010 and dairy/casein-free (except for the occasional Parmesan or goat cheese) in 2014. I'm kind of a science nerd, too. In the '90s, I earned an undergrad degree in biochemistry from The University of Texas at Austin. Hook 'em! Then followed up with a PhD in biochemistry and a law degree from the University of Houston. I recently earned a certificate in genomics/sequence analysis from Johns Hopkins University, where I also took a very cool food microbiology course.

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2 Responses

  1. Thank you so much Homa! I can't wait to make your Shorba and will definitely post the photos! :)
  2. persian mama says:
    Deana this recipe sounds wonderful and your pictures make me hungry. I hope this will be the year that you figure out the reason for what is ailing you. Thank you for the mention, and I am looking forward to seeing your awesome pictures when you make my Shorba recipe.