Diabetes Forecast

Cubed Beef Fall Stew

This dish is great to cook ahead of time for your same-day evening meal or to serve later in the week. The stew reheats well, and I think it tastes better each time you reheat it. When reheating this stew, don’t use high heat. I suggest medium heat; it heats gently so the meat and vegetables don’t become mushy.

Per Serving

Cubed Beef Fall Stew

Makes: 8 servings
Serving Size: 1 1/4 cups
Calories 360
Fat 10 g
Saturated Fat 3 g
Carbohydrate 22 g
Fiber 4 g
Sugars 6 g
Cholesterol 105 mg
Sodium 390 mg
Potassium 1,230 mg
Protein 40 g
Phosphorus 440 mg
Choices: Starch 1.5, Lean Protein 5
  • Makes: 8 servings
  • Serving Size: 1 1/4 cups
  • Preparation Time: 20 minutes
  • Cooking Time: 4 hours 45 minutes


2 tsp. avocado oil
3 carrots, washed and cut into 1/2-inch cubes
1 celery stick, washed and cut into 1/2-inch cubes
1 yellow onion, peeled and cut into 1/2-inch cubes
2 lb. eye-of-round beef roast, cut into 3/4-inch cubes
1 Tbsp. tomato paste
1 cup red wine
6 1/2 cups water
4 cups peeled, seeded, cubed butternut squash (1-inch cubes)
2 cups peeled, seeded, cubed pumpkin (1-inch cubes)
2 cups peeled, seeded, cubed acorn squash (1-inch cubes)
3 dried bay leaves
4 tsp. kosher salt
1 tsp. cracked black pepper
2 tsp. garlic powder
1tsp.ground cumin
2tsp.dried oregano
1/4tsp.ground nutmeg


  1. Preheat a Dutch oven or large pot on the stove and add the avocado oil. Add the carrots, celery, and onion, and sauté until translucent or shiny. Add the beef, and brown. Add the tomato paste and mix. Add the red wine and mix with a wood spoon for about 1 minute. Add the water.
  2. Add the butternut squash, pumpkin, acorn squash, bay leaves, salt, pepper, garlic powder, cumin, oregano, and nutmeg, and mix well. When the liquid comes to a simmer, reduce the heat to low and cook for 4 hours and 30 minutes. You want to see bubbles barely breaking the surface, so you know everything is cooking low and slow.
  3. After about 4 hours 30 minutes, the beef should be almost falling apart and the vegetables should be fork tender. Remove the pan from the heat and serve. If desired, toss in fresh spinach leaves or other healthy greens for more color and vitamins!

Adapted from Chef Ronaldo's Sabores de Cuba by Ronaldo Linares.


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