This beetroot, beef and bean stew is a nourishing winter meal packed with protein, fibre and a variety of vitamins, minerals and plant compounds. Combining grass-fed beef, lentils, kidney beans, beetroot, capsicum, bok choy, herbs and warming spices, it’s a hearty meal designed around whole-food nutrition.
Served with rice cooked in bone broth, this recipe makes a satisfying and nutrient-dense lunch or dinner that is perfect for batch cooking during the colder months.
Why you'll love this recipe
High in protein from beef, legumes and liver
Rich in dietary fibre
Packed with colourful vegetables
Provides iron, zinc, selenium and vitamin B12
Contains vitamin C and antioxidant-rich plant foods
Includes beef liver as a source of vitamin A and other micronutrients
Warming and comforting for cooler weather
Great for batch cooking and leftovers
Nutrition for Immune Health
The immune system relies on a wide range of nutrients to function normally, rather than one particular "immune-boosting" food. This stew brings together a variety of nutrient-dense ingredients to help contribute to an overall balanced diet.
Beef provides high-quality protein along with nutrients including iron, zinc, selenium and vitamin B12, which are important for normal immune function and the formation of healthy blood cells.
Beef liver is particularly nutrient-dense and provides vitamin A, B vitamins, iron and other minerals. Vitamin A plays an important role in maintaining the integrity of the body's barriers and supporting normal immune function.
Capsicum and beetroot add colour and plant compounds to the meal. Red capsicum is particularly rich in vitamin C, while beetroot contains naturally occurring antioxidant compounds called betalains.
The lentils and kidney beans contribute fibre, plant-based protein, iron and other micronutrients. Their fibre also contributes to a healthy gut, which is closely connected with immune function.
Together, these ingredients create a meal that provides a broad range of nutrients from both animal and plant foods.
Beetroot & Gut Health
Beetroot is a great addition to a varied, fibre-rich diet. It contains dietary fibre as well as naturally occurring plant compounds such as betalains and nitrates.
The fibre found in beetroot, along with the fibre from lentils, kidney beans and other vegetables in this recipe, contributes to overall digestive health and provides fuel for beneficial gut bacteria.
The variety of plant foods in this stew also means you're getting different types of fibres and phytonutrients in one meal, an easy way to increase plant diversity in your diet.
Ingredients
Serves 6
Beetroot, Beef & Bean Stew
500g grass fed beef mince
1 can lentils, drained and rinsed
1 can red kidney beans, drained and rinsed
1 cup tomato passata
1 red capsicum
½ red onion
1 beetroot
3 garlic cloves
1 cup beef stock
2 tbsp Worcestershire sauce
1 tsp turmeric
1 tsp cumin
½ tsp cinnamon
2 stalks bok choy
Fresh parsley, to serve
Bone Broth Rice
2 cups rice of choice
4 cups water
1 tbsp bone broth
Method
1. Prepare the vegetables
Dice the capsicum and onion, grate the beetroot, crush the garlic and chop the bok choy.
2. Cook the vegetables
Heat a large pan over medium heat and sauté the beetroot, capsicum and onion until they begin to soften.
3. Brown the beef
Add the beef mince and cook until browned, breaking it apart as it cooks.
Add the crushed garlic and cook for another minute until fragrant.
4. Add the beans, spices and liver
Add the lentils, kidney beans, passata, beef stock, Worcestershire sauce, turmeric, cumin and cinnamon.
Open the beef liver capsules and add the powder to the pan. Stir everything together well.
Reduce the heat and allow the stew to simmer for approximately 15 minutes, allowing the flavours to develop.
5. Prepare the bone broth rice
While the stew is cooking, prepare your rice using the absorption method. Combine the rice, water and bone broth and cook according to the rice packet instructions.
6. Add the bok choy
During the final 5 minutes of cooking, stir the chopped bok choy through the stew and allow it to soften.
7. Serve
Serve the beef, beetroot and bean mixture over a bed of bone broth rice and finish with fresh parsley.
Meal Prep & Storage
This stew is ideal for batch cooking and can be portioned into individual containers for easy lunches or dinners throughout the week.
Allow leftovers to cool before refrigerating in an airtight container. Reheat thoroughly before serving.
The stew can also be frozen in individual portions for a convenient freezer meal.
Nutrition Focus
This recipe is a great example of building a meal around nutrient density and variety.
You’re getting:
Protein: Beef, lentils, kidney beans and beef liver
Fibre: Lentils, kidney beans, beetroot, capsicum and bok choy
Iron: Beef, beef liver and legumes
Vitamin B12: Beef and beef liver
Vitamin A: Beef liver
Vitamin C: Capsicum and vegetables
Zinc & selenium: Beef
Plant compounds: Beetroot, capsicum, turmeric, cumin, cinnamon and other vegetables
Rather than relying on a single "superfood", this recipe combines a variety of whole foods to create a nutrient-dense, satisfying meal.
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