Slow Cooker Moroccan Beef Stew
This stew is typically served with couscous made from high-FODMAP wheat, however quinoa, buckwheat groats, or millet are excellent low-FODMAP stand-ins for couscous. A green salad would be a nice accompaniment, as well.
3 pounds beef chuck roast
4 teaspoons garlic-infused olive oil, divided
1 cup water, divided
2 medium carrots, peeled, cut into ½-inch chunks
1 medium parsnip, peeled, cut into ½-inch chunks
1 cup finely chopped leek leaves
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1 teaspoon salt
½ teaspoon freshly ground black pepper
2 tablespoons packed light brown sugar
14.5-ounce can diced tomatoes, undrained
1 pound cubed sweet potato, skin on, cut into 1-inch pieces
Trim and discard visible fat from the beef, and cut it into 1-inch cubes. In a large skillet over medium-high heat, heat 2 teaspoons of oil. Add half of the beef, without crowding pieces, and allow them to brown on one side without moving. When pieces are dark brown, after about three minutes, turn them over. Brown the beef on another side for 3 to 4 minutes. Remove the pieces from the skillet and set aside. Add ½ cup of water to the skillet and scrape up the browned bits. Add this liquid to the slow cooker. Reheat the skillet with 2 more teaspoons of oil and brown the second batch of beef. Repeat adding water to the skillet, scraping browned bits and adding liquid to the slow cooker.
Add the carrots, parsnip, leek leaves, cumin, turmeric, cinnamon, ginger, salt, pepper, brown sugar, and tomatoes to the slow cooker. Distribute the partially cooked beef in a single layer on top of the vegetables.
Top with sweet potatoes, cover and cook on high for 6-8 hours, depending on your slow cooker. The stew is ready to serve when the sweet potatoes are tender when pierced with a fork. Serve over cooked quinoa or rice.
Ingredient Substitutions and Variations
Replace sweet potato with 4 cups of kabocha squash (1¼ pounds), seeds removed, cut into 1 inch pieces. There is no need to peel it, as the skin is edible.
To make cutting kabocha squash safer and easier, microwave the entire squash on high power for 3 minutes for a 1 ½ pound squash, longer for a larger squash. Test with a large chef knife; the skin should yield to knife but not be too soft. If the squash’s skin resists the knife, continue to microwave it in 1 minute increments.
Place the bottom side down and halve squash slightly to one side of the stem.
Cooking and Serving Tips
Why not start the stew before bed and wake up to a fragrant kitchen? Refrigerate it in the morning and reheat it for dinner.
Health and Wellness Associates
Dr J Jaranson