Miso Beef Stew

Ilove this stew! It makes me feel all warm and fuzzy inside and it’s a dish I enjoy guilt-free because it’s packed with nutrients, minerals, fiber, protein, and gut-healing properties.

Now, I make this dish in an effort to feed the family for a few days (if it makes it that far), so feel free to half the recipe if you wish but, if I was you, I’d just make it as is because it’s always a winner. Like many stews, it’ll just get better so if you’re a fan of leftovers then this is right down your alley. It’s also great for meal prep, just defrost, make a toasty, and devour. You can add or substitute the vegetables to suit your taste, but the potatoes become soft and beautifully tender which adds a heartiness to the dish. The pumpkin adds a subtle sweetness and the miso paste provides that rich umami(ness) to this dish.

Recipe Notes:
• I was fortunate enough to receive lean grass-fed beef mince from my family recently so this added to its healing properties but not all of us are able to enjoy this luxury on a regular basis so I’d recommend using your generic lean mince in the future (if you’re only able to find regular beef mince than just eye-ball the amount of olive oil you use as regular mince contains more animal fat). I love animal fat but you don’t want to overwhelm this dish with saturated fats.

• I use a total of 2 liters of water for this dish but use the additional 500ml water to adjust the consistency if you’d wish – just remember to add additional salt if needed.

• The potatoes and pumpkin were weighed after being peeled. I used the Jarrahdale pumpkin variety but use whatever is your personal favourite. Note that the pumpkin will cook faster than the potatoes so I make sure they’re cut into larger chunks than the potato.

• You can substitute red wine vinegar for white wine vinegar.

• When adding the miso paste to the stew, do not simmer/boil it for too long as this will kill most of the gut healing properties, hence us adding it to the stew at the very end. I just buy my miso paste from my local chinese grocer. It’s a traditional Shinshu-style miso paste from the Hikari brand as linked here >> Dashi Iri White Miso

Miso Beef Stew

  • Servings: 4-6
  • Difficulty: Easy
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Ingredients

  • 4 tbsp Olive Oil
  • 2 medium white onions, finely diced
  • 6-8 garlic cloves, thinly sliced
  • 15g fresh ginger, finely diced
  • 3 bay leaves
  • 2 tbsp vegetable stock granules
  • 1 1/2 tsp ground turmeric
  • 1 tsp black pepper, freshly ground
  • 1 tsp dried crushed chillies
  • 1 tsp rosemary, finely chopped
  • 1 kg minced beef
  • 2-2.5 liters water, warm
  • 500g medium potatoes, peeled & quartered
  • 600g pumpkin, peeled & cut into large chunks
  • 1 tbsp red wine vinegar
  • 1/2 cup white miso paste
  • 3 tsp cornstarch
  • Salt to taste

Directions

  1. Firstly, bring a large saucepan to medium-high heat. Add olive oil, diced onion, garlic, ginger, bay leaves, vegetable stock, turmeric, black pepper, crushed chilies, and rosemary. Saute for 5mins or until the onions have become translucent and the spices have started to brown.
  2. Add the beef mince and vigorously mix the raw mince with the onion mixture to ensure that the mince doesn’t clump up together. Saute for 5-10mins until cooked through.
  3. Add 2 liters of warm/boiling water, potatoes, pumpkin, and red wine vinegar to the mince and drop the heat to medium. Simmer uncovered until the potatoes are tender.
  4. Once the vegetables are tender, turn the heat to low. Remove the bay leaves and add the miso paste and stir well. Also, dilute the cornstarch in 3 tbsp cold water and add it to the stew. Allow to simmer on low heat for 5mins. Remove from the heat and salt to your taste.