Original Recipe from Very Well: Slow Cooker Moroccan Beef Stew

This recipe didn’t need too much of a makeover.  Around our house, we love beef stew and we love international flavors.  This beef stew recipe has that.  The calories weren’t too bad as was the protein and vitamin A.  The tomatoes had to go.  Here are the original stats for the recipe which serves 10:

• 253 Calories
• 7g Fat
• 40mg Cholesterol
• 298mg Sodium
• 324mg Potassium
• 19g Carbohydrates
• 21g of Protein
• 172% Vitamin A
• 21% Vitamin C
• 3% Calcium
• 4% Iron

While these stats aren’t too bad, there are some changes that we need to make to have it be more in line with our preferred nutrition. I need to increase the carbohydrates and the vitamin C. Here’s what I changed:

• Deleted the tomato and added 3 red bell peppers
• 1 can of pumpkin to give the feel of tomato sauce
• I added 1 cup dry brown lentils
• I added some garlic

Here are the stats for the dish I’m making today:

• 296 Calories
• 7g Fat
• 40mg Cholesterol
• 300mg Sodium
• 366mg Potassium
• 30g Carbohydrates
• 25g Protein
• 207% Vitamin A
• 44% Vitamin C
• 4% Calcium
• 13% Iron

Here is my upgraded version of this recipe:

Serves 10

• 4 teaspoons Olive Oil
• 3 cups of Water
• 2 medium Carrots
• 2 cups sliced Parsnips
• 1 cup Leeks, sliced
• ½ teaspoon Black Pepper
• 1 tablespoon minced garlic
• 1/2 teaspoon ground Cumin
• 1 teaspoon ground Tumeric
• 1 teaspoon ground Cinnamon
• 1 teaspoon ground Ginger
• 1 teaspoon Salt
• 2 tablespoons Brown Sugar
• 1 pound Sweet Potato, cut into 1 inch cubes
• 3 pounds Beef Chuck Roast
• 1 cup Dry Brown Lentils
• 3 Red Bell Peppers, chopped
• 1 15oz can of pumpkin puree

1. Trim and discard visible fat from the beef, and cut it into 1-inch cubes. In a large skillet over medium-high heat, heat 2 teaspoons of oil. Add half of the beef, without crowding pieces, and allow them to brown on one side without moving. When pieces are dark brown, after about three minutes, turn them over. Brown the beef on another side for 3 to 4 minutes. Remove the pieces from the skillet and set aside. Add ½ cup of water to the skillet and scrape up the browned bits. Add this liquid to the slow cooker. Reheat the skillet with 2 more teaspoons of oil and brown the second batch of beef. Repeat adding water to the skillet, scraping browned bits and adding liquid to the slow cooker.
2. Add the carrots, parsnip, pumpkin puree, leek leaves, red bell pepper, lentils, cumin, turmeric, cinnamon, ginger, salt, pepper, and brown sugar to the slow cooker. Distribute the partially cooked beef in a single layer on top of the vegetables.  Add the remaining two cups of water
3. Top with sweet potatoes, cover and cook on high for 6-8 hours or 4-5 hours on low, depending on your slow cooker. The stew is ready to serve when the sweet potatoes are tender when pierced with a fork. Distribute into 10 containers.