Discover the flavors of the Caribbean with this Grenadian Beef Stew recipe. This hearty dish combines tender beef with a medley of vegetables and aromatic spices for a rich, comforting stew. Perfect for a family meal, it's a delightful taste of Grenadian cuisine that’s easy to make and full of flavor.

Ingredients:

- 2 lbs beef stew meat, cut into chunks

- 2 tablespoons vegetable oil

- 1 large onion, chopped

- 3 cloves garlic, minced

- 1 red bell pepper, chopped

- 2 carrots, sliced

- 1 large potato, peeled and diced

- 1 cup beef broth

- 1 cup diced tomatoes (canned or fresh)

- 1 tablespoon tomato paste

- 1 tablespoon Grenadian allspice (or a mix of allspice and nutmeg)

- 1 teaspoon ground thyme

- 1 teaspoon paprika

- 1 teaspoon curry powder

- 1 bay leaf

- Salt and pepper to taste

- 1/2 cup frozen peas

- Fresh cilantro or parsley for garnish

Instructions:

Prepare the Beef:

  - Heat vegetable oil in a large pot or Dutch oven over medium-high heat. Add beef chunks and brown on all sides. Remove beef and set aside.

Cook the Aromatics:

  - In the same pot, add chopped onion and cook until translucent. Add garlic and red bell pepper, cooking for an additional 2 minutes.

Build the Stew:

  - Return the browned beef to the pot. Stir in carrots, potatoes, diced tomatoes, tomato paste, and beef broth. Add allspice, thyme, paprika, curry powder, bay leaf, salt, and pepper.

Simmer:

  - Bring to a boil, then reduce heat to low. Cover and simmer for 1.5 to 2 hours, or until beef is tender and vegetables are cooked through. Stir occasionally.

Add the Peas:

  - In the last 10 minutes of cooking, add frozen peas to the stew.

Serve:

  - Remove bay leaf and adjust seasoning if needed. Garnish with fresh cilantro or parsley. Serve hot with rice, bread, or your favorite side.

Enjoy this authentic Grenadian Beef Stew as a hearty meal that brings a taste of the Caribbean to your table!

Nutritional Values

Beef Stew Meat - 2 lbs (about 907g)  

  - Calories: 1,440 kcal  

  - Protein: 180g  

  - Fat: 80g  

  - Carbohydrates: 0g  

Benefits: Rich in high-quality protein, essential for muscle growth and repair. Provides iron, zinc, and B vitamins (particularly B12), which are important for red blood cell formation, immune function, and energy metabolism.

Vegetable Oil - 2 tablespoons  

  - Calories: 240 kcal  

  - Fat: 28g  

Benefits: Provides essential fatty acids and is a good source of vitamin E, an antioxidant that protects cells from damage. Should be used in moderation due to its high caloric density.

Onion, Chopped - 1 large  

  - Calories: 60 kcal  

  - Protein: 1.7g  

  - Fat: 0.2g  

  - Carbohydrates: 14g  

Benefits: Rich in antioxidants, vitamin C, and fiber. Supports immune health, reduces inflammation, and promotes cardiovascular health.

Garlic, Minced - 3 cloves  

  - Calories: 13 kcal  

  - Protein: 0.6g  

  - Fat: 0g  

  - Carbohydrates: 3g  

Benefits: Contains allicin, which has anti-inflammatory, antibacterial, and antioxidant properties. May help boost the immune system and lower blood pressure.

Red Bell Pepper, Chopped - 1  

  - Calories: 37 kcal  

  - Protein: 1.2g  

  - Fat: 0.4g  

  - Carbohydrates: 9g  

Benefits: High in vitamins A and C, which support immune function and skin health. Contains antioxidants that help fight inflammation and oxidative stress.

Carrots, Sliced - 2  

  - Calories: 50 kcal  

  - Protein: 1.2g  

  - Fat: 0.3g  

  - Carbohydrates: 12g  

Benefits: Rich in beta-carotene (a precursor to vitamin A), which supports eye health, immune function, and skin health. Provides fiber, potassium, and antioxidants.

Potato, Peeled and Diced - 1 large  

  - Calories: 160 kcal  

  - Protein: 4g  

  - Fat: 0.2g  

  - Carbohydrates: 37g  

Benefits: A good source of carbohydrates, providing energy. Contains potassium, which helps regulate blood pressure, and vitamin C, which supports immune function.

Beef Broth - 1 cup  

  - Calories: 15 kcal  

  - Protein: 1g  

  - Fat: 0.5g  

  - Carbohydrates: 1g  

Benefits: Provides flavor and a small amount of protein. Contains minerals like calcium, magnesium, and phosphorus, which are beneficial for bone health.

Diced Tomatoes (Canned or Fresh) - 1 cup  

  - Calories: 30 kcal  

  - Protein: 1.5g  

  - Fat: 0.4g  

  - Carbohydrates: 7g  

Benefits: High in vitamin C and antioxidants like lycopene, which may reduce the risk of heart disease and certain cancers. Tomatoes also provide potassium and folate.

Tomato Paste - 1 tablespoon  

  - Calories: 15 kcal  

  - Protein: 0.8g  

  - Fat: 0.1g  

  - Carbohydrates: 3.3g  

Benefits: Concentrated source of vitamins A and C, potassium, and antioxidants, particularly lycopene, which supports heart health.

Grenadian Allspice (or Mix of Allspice and Nutmeg) - 1 tablespoon  

  - Calories: 18 kcal  

  - Protein: 0.3g  

  - Fat: 0.4g  

  - Carbohydrates: 4g  

Benefits: Allspice has anti-inflammatory and antioxidant properties and may aid in digestion. Nutmeg is rich in antioxidants and can improve digestion and sleep quality.

Ground Thyme - 1 teaspoon  

  - Calories: 3 kcal  

  - Protein: 0.1g  

  - Fat: 0.1g  

  - Carbohydrates: 0.7g  

Benefits: Contains antioxidants and antimicrobial properties. May help improve digestion and support respiratory health.

Paprika - 1 teaspoon  

  - Calories: 6 kcal  

  - Protein: 0.3g  

  - Fat: 0.3g  

  - Carbohydrates: 1.3g  

Benefits: Rich in antioxidants and vitamins A, E, and B6. May help reduce inflammation, improve eye health, and support the immune system.

Curry Powder - 1 teaspoon  

  - Calories: 6 kcal  

  - Protein: 0.2g  

  - Fat: 0.3g  

  - Carbohydrates: 1.1g  

Benefits: Contains a blend of spices such as turmeric, coriander, and cumin, which have anti-inflammatory properties and may aid in digestion and boost metabolism.

Bay Leaf - 1  

  - Calories: 2 kcal  

Benefits: Adds flavor to dishes and may have digestive benefits and anti-inflammatory properties.

Salt and Pepper - To taste  

  - Calories: Minimal (negligible)  

Benefits: Salt is necessary for electrolyte balance, nerve transmission, and muscle function. Black pepper contains piperine, which may improve digestion and nutrient absorption.

Frozen Peas - 1/2 cup  

  - Calories: 55 kcal  

  - Protein: 3.5g  

  - Fat: 0.2g  

  - Carbohydrates: 10g  

Benefits: Peas are a good source of plant-based protein, fiber, and vitamins A, C, K, and several B vitamins. They also contain iron, magnesium, and potassium.

Fresh Cilantro or Parsley for Garnish  

  - Calories: Minimal (negligible)  

Benefits: Both cilantro and parsley are rich in antioxidants, vitamins A, C, and K, and may help with digestion, reduce inflammation, and support immune health.

These values are approximate and can vary based on specific brands, preparation methods, and ingredient variations.