November 3, 2023

Beef Stew (AIP)

Recipe from Mary Vance


  • 2 lbs grass fed beef stew meat (chuck or round, don’t get the lower fat option!), chopped in ½ inch or inch cubes.
  • 2 tbsp olive oil, butter, or bacon fat
  • 1 large onion, chopped
  • 2-3 large carrots, chopped
  • 2 large red or purple potatoes (not Idaho!), cut into 1-inch cubes OR 2 parsnips for AIP option
  • 4-6 cloves garlic, minced, more if you like it that way (I am a garlic fiend and usually double the garlic called for in recipes)
  • 2-3 cups dry red wine OR 2 cups additional broth + 1-2 tbsp balsamic
  • 2 cups homemade bone broth or beef broth
  • 1 cup chopped shiitake mushrooms (great for immune health)
  • 2-3 strips kombu (a mineral-rich sea veggie you can find at Whole Foods or any natural foods store)
  • 1 tbsp worcestershire sauce (omit if AIP)
  • 1 tbsp tamari or coconut aminos
  • 1 tbsp fresh thyme, chopped
  • 2 bay leaves
  • sea salt & freshly ground black pepper
  • sweet green peas, optional (no on AIP)


  • First, chop and prep all your ingredients.
  • Season the cubed meat with a little salt and pepper.
  • Start up the broth and red wine in a large dutch oven: bring it to a low simmer. I typically start off with about ½ bottle of wine and 2 cups or broth, then add more to desired thickness as the stew cooks. (I like it very thick).
  • Heat the oil, bacon fat or butter in a cast iron skillet over a medium flame then cook the meat until browns on all sides. You may need to cook the meat in two batches to avoid crowding.
  • Add the beef to the dutch oven. Add kombu strips to the dutch oven (heretofore referred to as the “pot”).
  • Deglaze the skillet with some of the broth from the dutch oven and scrape the browned bits + deglazed broth back in to the pot.
  • Add onions and garlic to the skillet and sautee til translucent – about 5-8 minutes, then add to pot.
  • Deglaze the pan with a little of the simmering stock; add deglazed broth back to pot, and then add the potatoes; cook until they start to get a little crust on them but not all the way done. Add to pot. Deglaze skillet, add deglazed broth back to pot.
  • Do the carrots next: saute; add to pot, deglaze, etc etc; then finally the mushrooms.
  • NOTE You don’t want to cook all the veggies until they’re all the way done, because they come out mushy. Just about ½ way there or so.
  • Add more wine/stock if needed for desired thickness, then add all other spices. I typically add garlic powder and possibly some Italian seasoning too.
  • Bring to a simmer then reduce heat to low and cook for about an hour or so, adding more wine/stock as needed.
  • Taste to adjust the seasonings. Add whatever is needed, or more wine/broth if you want it less thick. If it’s too watery for your taste, add a little coconut flour.
  • Add the optional frozen green peas (I love them because they give it a bit of a fresh green crunch) and heat through until done but not mushy.
  • Garnish with the chopped parsley if desired. Enjoy!

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