Lightened Irish Beef Stew (Printable Version)

A hearty Irish dish with lean beef and creamy cauliflower mash, perfect for a cozy, nutritious dinner.

# What You’ll Need:

→ Beef Stew

01 - 1 pound lean beef stew meat, trimmed and cut into 1-inch cubes
02 - 1 tablespoon olive oil
03 - 1 medium onion, diced
04 - 2 carrots, peeled and sliced
05 - 2 celery stalks, sliced
06 - 3 garlic cloves, minced
07 - 3 cups low-sodium beef broth
08 - 1 cup dry red wine or additional broth
09 - 2 tablespoons tomato paste
10 - 2 teaspoons Worcestershire sauce
11 - 1 teaspoon dried thyme
12 - 1 teaspoon dried rosemary
13 - 2 bay leaves
14 - Salt and freshly ground black pepper to taste
15 - 1 cup frozen peas

→ Cauliflower Mash

16 - 1 large head cauliflower, cut into florets
17 - 2 tablespoons unsalted butter
18 - 2 tablespoons low-fat milk or milk alternative
19 - Salt and freshly ground black pepper to taste
20 - Fresh chives, finely chopped for garnish (optional)

# Step-by-Step Guide:

01 - Pat beef dry with paper towels and season generously with salt and pepper. Heat olive oil in a large heavy-bottomed pot over medium-high heat. Working in batches to avoid crowding, brown beef on all sides until deeply caramelized, approximately 3-4 minutes per batch. Transfer to a plate and set aside.
02 - In the same pot, add diced onion, carrots, and celery. Sauté for 5 minutes, stirring occasionally, until vegetables begin to soften and release their aromatics.
03 - Add minced garlic and cook for 1 minute until fragrant. Stir in tomato paste, dried thyme, rosemary, and bay leaves. Cook for 1 minute, allowing the paste to caramelize slightly.
04 - Return seared beef to the pot. Add red wine and scrape the bottom with a wooden spoon to release any browned bits. Pour in beef broth and Worcestershire sauce. Bring mixture to a simmer, then reduce heat to low. Cover and cook for 1 hour 15 minutes, stirring occasionally, until beef is fork-tender.
05 - Remove the lid from the pot. Add frozen peas and simmer uncovered for 5-10 minutes. Adjust seasoning with salt and pepper to taste.
06 - While stew simmers, place cauliflower florets in a separate pot of salted water. Bring to a boil and cook for 10-12 minutes until very tender. Drain thoroughly in a colander.
07 - Transfer drained cauliflower to a food processor. Add butter and milk. Pulse until smooth and creamy, scraping down sides as needed. Season with salt and pepper. If unavailable, use a potato masher for a chunkier texture.
08 - Ladle hot stew into bowls and serve over a generous mound of cauliflower mash. Garnish with fresh chopped chives if desired.

# Additional Tips::

01 -
  • It tastes like the real deal—nobody will feel like they're eating a lighter version once they taste that rich, savory broth.
  • The cauliflower mash is secretly creamy and buttery, making you forget potatoes entirely.
  • It comes together in under two hours, perfect for a weeknight when you want something that feels like you've been cooking all day.
02 -
  • Don't skip the browning step on the beef—that caramelized exterior is where the deep, savory flavor lives, and rushing it will make the stew taste thin and sad.
  • Drain your cauliflower thoroughly or your mash will be watery; I learned this the hard way and had to strain it through cheesecloth like some kind of medieval cook.
  • Taste the stew near the end of cooking before you adjust seasoning, because the liquid has reduced and flavors have concentrated.
03 -
  • Brown the beef in batches and don't rush it—if the pan is crowded, the beef releases moisture and steams instead of searing, which defeats the whole purpose.
  • If you're short on time, use a pressure cooker to cut the simmering time to thirty minutes, though the flavors won't develop quite as deeply.
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