Caribbean Beef Stew
A rich, slow-cooked Caribbean beef stew featuring tender marinated meat, hearty root vegetables, and vibrant peppers. This high-protein, fiber-packed dish is low in carbs and saturated fat, making it perfect for a wholesome, satisfying meal any day of the week.
Equipment
- 1 Dutch oven or heavy-bottomed pan
- 1 Cutting board
- 1 Chef’s Knife
- 1 Mixing Bowl
- 1 slotted spoon
- Measuring Cups and Spoons
Ingredients
For the Marinade
- 3 cloves Garlic minced
- 1 tablespoon Soy sauce
- 1 teaspoon Cumin
- 1 teaspoon Salt
- ½ teaspoon Black pepper
- ⅛ teaspoon Nutmeg
- ¼ cup Beef broth
For the Stew
- 1.5 pounds Stew meat cubed
- 2 tablespoons Olive oil
- 2 tablespoons Butter
- 1-2 Carrots cubed
- 4-5 Yellow or red Potatoes cubed
- 1 Onion diced
- 1 Green bell pepper cubed
- 1 Tomato diced
- 16 ounces Beef broth
- 2 Scotch bonnet peppers
- 1 tablespoon Tomato paste
Instructions
- Marinate the Beef: In a medium mixing bowl, combine the minced garlic, soy sauce, cumin, salt, black pepper, nutmeg, and ¼ cup of beef broth. Whisk thoroughly until all ingredients are evenly incorporated. Add the cubed stew meat to the marinade, making sure each piece is well coated. Cover the bowl with plastic wrap or a lid and allow the meat to marinate for at least 30 minutes at room temperature, or refrigerate overnight for deeper flavor infusion.
- Prepare the Vegetables: While the beef is marinating, prepare your vegetables for the stew. Peel and cube the carrots and potatoes into large, even chunks to ensure they cook uniformly. Dice the onion and tomato finely, and cut the green bell pepper into medium-sized cubes. Keep the Scotch bonnet peppers whole; they will infuse the stew with subtle heat without overpowering it. Organizing ingredients beforehand helps the cooking process flow smoothly.
- Heat the Cooking Base: Place a heavy-bottomed Dutch oven or large saucepan over medium heat. Add the olive oil and butter, allowing the butter to melt completely while mixing gently with a wooden spoon. The combination of oil and butter ensures the beef browns evenly and develops a rich, nutty flavor that forms the foundation of the stew.
- Brown the Beef: Remove the marinated beef from the marinade using a slotted spoon, allowing excess marinade to drip back into the bowl. Carefully add the beef to the hot Dutch oven in a single layer. Avoid overcrowding the pan to ensure the meat sears rather than steams. Brown the beef on all sides, turning pieces with tongs or a spoon, until a golden-brown crust forms. This step locks in the juices and deepens the stew’s overall flavor.
- Sauté the Aromatics: Once the beef is browned, add the diced onion and cubed bell pepper to the pot. Sauté for 1–2 minutes until the vegetables begin to soften and release their aromatic flavors. Stir frequently to prevent sticking or burning, ensuring the base of the stew develops a complex, savory taste.
- Combine Broth and Seasonings: Pour the reserved marinade and the remaining 16 ounces of beef broth into the Dutch oven. Stir gently to deglaze the pan, scraping any browned bits from the bottom—these bits carry concentrated flavor. Add the cubed carrots, potatoes, whole Scotch bonnet peppers, tomato paste, and diced tomato. Stir the ingredients to combine evenly, ensuring that the vegetables are coated in the flavorful liquid.
- Simmer the Stew: Bring the mixture to a gentle boil over medium heat. Once boiling, reduce the heat to low and cover the pot partially with a lid. Let the stew simmer for 2–3 hours, stirring occasionally to prevent sticking and to evenly distribute heat. During this slow cooking process, the beef will become tender, the vegetables will soften, and the sauce will thicken into a rich, flavorful base.
- Taste and Adjust Seasoning: After simmering, remove the lid and taste the stew. Adjust the seasoning as needed by adding extra salt, black pepper, or spices to suit your preference. For more heat, you can leave the Scotch bonnet peppers whole, or pierce them slightly to release additional spice into the stew.
- Serve and Enjoy: Spoon the hot, hearty stew into bowls, making sure each serving includes tender beef, root vegetables, and a touch of the vibrant sauce. Serve on its own or alongside steamed rice, bread, or dumplings. The stew can also be made in advance and reheated, allowing the flavors to intensify even further, making it perfect for meal prep or family gatherings.
Notes
- Marinate the beef for at least 30 minutes for optimal flavor; overnight marination enhances tenderness and depth.
- Cut vegetables into uniform pieces to ensure even cooking and texture.
- Adjust the number of Scotch bonnet peppers based on desired heat; they add flavor as well as spice.
- Use a heavy-bottomed Dutch oven to prevent sticking and allow slow, even cooking.
- Stir occasionally during simmering to avoid burning the bottom and ensure the flavors meld.
- This stew tastes even better the next day as the flavors continue to develop.
- Can be served with rice, dumplings, or crusty bread for a complete meal.
