Welsh Beef Stew is a traditional dish that embodies the heartiness and flavors of Welsh cuisine. It features tender chunks of beef, such as Welsh lamb or beef, slow-cooked with a medley of root vegetables like potatoes, carrots, and turnips, creating a rich and satisfying meal. The flavorful broth, often infused with herbs like thyme and bay leaves, adds depth to the stew.

Historically, Welsh Beef Stew reflects the agricultural heritage of Wales, where hearty and nourishing meals were crafted from locally available ingredients. This stew was a staple in Welsh households, especially during colder months, providing warmth and sustenance to families.

Over time, variations of the recipe have emerged, incorporating regional preferences and modern cooking techniques while staying true to its roots as a comforting and wholesome dish enjoyed across generations.

Ingredients:

- 1.5 pounds (680g) beef (such as Welsh lamb or beef), cut into chunks

- 3 medium potatoes, peeled and diced

- 2 carrots, peeled and sliced

- 1 turnip, peeled and diced

- 1 onion, chopped

- 2 cloves garlic, minced

- 4 cups (960ml) beef broth

- 2 tablespoons (30ml) tomato paste

- 1 bay leaf

- Salt and pepper to taste

- Chopped fresh parsley for garnish (optional)

Method of Preparation:

1. In a large pot or Dutch oven, heat a bit of oil over medium heat.

2. Add the chopped onion and minced garlic, and sauté until softened.

3. Add the beef chunks and brown them on all sides.

4. Stir in the tomato paste and cook for a minute to enhance the flavor.

5. Pour in the beef broth, add the bay leaf, and season with salt and pepper to taste.

6. Bring the stew to a boil, then reduce the heat to low, cover, and simmer for about 1.5 to 2 hours or until the beef is tender.

7. Add the diced potatoes, carrots, and turnip to the stew, and continue to simmer until the vegetables are cooked through.

8. Adjust the seasoning if needed and remove the bay leaf.

9. Serve the Welsh Beef Stew hot, garnished with chopped fresh parsley if desired.

Nutrition Value:

1. Beef (1.5 pounds / 680g, such as Welsh lamb or beef):

  - Calories: Approximately 1,200 kcal

  - Carbohydrates: 0g

  - Protein: About 120g

  - Fat: Around 80g

  - Sodium: Varies depending on preparation, typically 200-300mg

  - Cholesterol: Approximately 400-500mg

  - Nutritional Benefits: Excellent source of high-quality protein, iron, zinc, and B vitamins, promoting muscle growth, energy production, and overall health.

2. Potatoes (3 medium, peeled and diced):

  - Calories: Approximately 300 kcal

  - Carbohydrates: About 70g

  - Protein: Around 7g

  - Fat: Negligible amount

  - Sodium: Minimal, around 20mg

  - Cholesterol: 0mg

  - Nutritional Benefits: Good source of carbohydrates, fiber, potassium, vitamin C, and B vitamins, supporting energy levels, digestion, and immune function.

3. Carrots (2, peeled and sliced):

  - Calories: Approximately 50 kcal

  - Carbohydrates: About 12g

  - Protein: Around 1g

  - Fat: Negligible amount

  - Sodium: Minimal, around 40mg

  - Cholesterol: 0mg

  - Nutritional Benefits: Rich in beta-carotene (precursor to vitamin A), fiber, vitamin C, and antioxidants, promoting eye health, immunity, and skin health.

4. Turnip (1, peeled and diced):

  - Calories: Approximately 30 kcal

  - Carbohydrates: About 7g

  - Protein: Around 1g

  - Fat: Negligible amount

  - Sodium: Minimal, around 20mg

  - Cholesterol: 0mg

  - Nutritional Benefits: Good source of fiber, vitamin C, potassium, and antioxidants, supporting digestive health, immunity, and heart health.

5. Onion (1, chopped):

  - Calories: Approximately 45 kcal

  - Carbohydrates: About 11g

  - Protein: Around 1g

  - Fat: Negligible amount

  - Sodium: Minimal, around 5mg

  - Cholesterol: 0mg

  - Nutritional Benefits: Contains flavonoids, antioxidants, and prebiotic compounds, aiding in heart health, immune function, and gut health.

6. Garlic (2 cloves, minced):

  - Calories: Approximately 10 kcal

  - Carbohydrates: About 2g

  - Protein: Around 0.5g

  - Fat: Negligible amount

  - Sodium: Minimal, around 1mg

  - Cholesterol: 0mg

  - Nutritional Benefits: Rich in allicin and sulfur compounds, garlic has antibacterial, antiviral, and anti-inflammatory properties, supporting immune function and heart health.

7. Beef Broth (4 cups / 960ml):

  - Calories: Approximately 40 kcal

  - Carbohydrates: About 4g

  - Protein: Around 4g

  - Fat: Around 1g

  - Sodium: Varies depending on brand, typically 800-1200mg

  - Cholesterol: Varies depending on preparation, typically 0-20mg

  - Nutritional Benefits: Provides hydration, electrolytes, and flavor to the stew, while store-bought versions may contain added salt and other seasonings.

8. Tomato Paste (2 tablespoons / 30ml):

  - Calories: Approximately 30 kcal

  - Carbohydrates: About 7g

  - Protein: Around 1g

  - Fat: Negligible amount

  - Sodium: Varies depending on brand, typically 10-20mg

  - Cholesterol: 0mg

  - Nutritional Benefits: Contains lycopene, vitamins, and minerals, offering antioxidants, immune support, and potential anti-cancer properties.

9. Bay Leaf (1):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: 0mg

  - Nutritional Benefits: Adds aroma and flavor to the stew, with potential digestive and anti-inflammatory benefits.

10. Salt and Pepper (to taste):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies depending on amount used, typically 0-500mg

  - Cholesterol: 0mg

  - Nutritional Benefits: Adds flavor to the dish, but excessive salt intake may contribute to high blood pressure and other health issues.

11. Chopped Fresh Parsley (optional, for garnish):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: 0mg

  - Nutritional Benefits: Contains vitamin K, vitamin C, and antioxidants, adding color and freshness to the dish.