Sorghum & Pumpkin Beef Stew

I will admit this week I chose this recipe because I wanted to do some beef stew and try some more things with my Instant Pot. I managed a solid second try with making almond milk yogurt. Still working on perfecting this. Using whole milk was easy to make yogurt with. Non-dairy milk, not so much. Not as thick as I like it without a stabilizer. I’m going to keep trying and see how it goes. Beef stew is one of those recipes that is great in a slow cooker. I love making beef stew in a slow cooker. However, I want to see how my new Instant Pot does. I think it will be quicker and better because I can brown the meat right in the pot, whereas I was too lazy to brown meat in a pan. Making more dishes just to do more steps in a recipe that is supposed to be a set it and forget it doesn’t work for me. I am adapting a recipe from Taste of Home for Comforting Barley & Pumpkin Beef Stew. I am making this recipe gluten free and with instructions for the Instant Pot. It also has pumpkin in the recipe, so no need to add that.

Here are the original stats:

Here’s what I changed:

  • I replaced the barley with sorghum to make this gluten free.
  • I added red bell pepper to increase vitamin C.
  • I replace the flour with cornstarch at the end to replace the gluten and still thicken the stew.
  • I added a carrot to increase the vitamin A.
  • I deleted the added sodium to reduce the sodium.

Here are the final stats:

Here is the final recipe:


Sorghum & Pumpkin Beef Stew

Serves 9

  • 2 tablespoons cornstarch
  • 1-1/2 teaspoons pepper, divided
  • 1-1/2 pounds beef chuck roast, cubed
  • 3 tablespoons olive oil
  • 1 large sweet onion, finely chopped
  • 1 carrot, finely chopped
  • 4 red bell peppers, finely chopped
  • 2 cartons (32 ounces each) beef broth
  • 1 can (15 ounces) pumpkin puree
  • 1 cup sorghum
  • 1 teaspoon dried thyme
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon crushed red pepper flakes

Slow Cooker Directions

  1. In a large skillet, heat oil over medium-high heat; brown meat in batches. Transfer meat to a 5- or 6-qt. slow cooker.
  2. In the same skillet, cook and stir onion, carrot and bell pepper in drippings until tender, 6-8 minutes; add to slow cooker.
  3. Stir in broth, pumpkin, sorghum, thyme, garlic powder and red pepper flakes. Cook, covered, on low until meat is tender, 6-8 hours. 
  4. Mix the cornstarch with 1/4 cup of water.  Add to the pot and stir.  Let the mixture simmer until thickened.

Instant Pot Directions

  1. Place your Instant Pot on your sauté function.  Allow the unit to preheat.  Add the beef and brown on all sides.
  2. Add in the onion, carrot and bell pepper and cook until tender 6-8 minutes.
  3. Stir in broth, pumpkin, sorghum, thyme, garlic powder and red pepper flakes.  Close the lid a pressure cook for 35 to 40 minutes on high.  Allow for a natural steam release.
  4. Once the steam is released, mix the cornstarch with 1/4 cup of water.  Add to the pot and stir.  Let the mixture simmer until thickened.

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