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Why You'll Love This high protein slow cooker beef and winter squash stew for cold days
- High in Protein: This stew is packed with protein-rich beef, making it an excellent option for those looking to increase their protein intake.
- Easy to Prepare: Simply add all the ingredients to the slow cooker and let it do the work for you.
- Customizable: Feel free to swap out the winter squash for your favorite variety or add in other vegetables to suit your taste.
- Slow Cooker Friendly: This recipe is perfect for busy days, as it can simmer away in the slow cooker while you're out and about.
- Nourishing: This stew is packed with vitamins, minerals, and antioxidants to keep you feeling your best.
- Comforting: The combination of tender beef, sweet winter squash, and savory spices is the perfect remedy for a chilly evening.
- Make-Ahead: This stew can be prepared up to 2 days in advance, making it a great option for meal prep.
- Freezer Friendly: This stew can be frozen for up to 3 months, making it a great option for future meals.
Ingredient Breakdown
The key ingredients in this recipe are the beef, winter squash, onions, garlic, and beef broth. The beef provides a boost of protein, while the winter squash adds natural sweetness and creamy texture. The onions and garlic add a depth of flavor, while the beef broth helps to keep the stew moist and flavorful. When selecting the beef, look for a cut that's high in protein and low in fat, such as lean ground beef or beef chunks. For the winter squash, choose a variety that's sweet and tender, such as butternut or acorn squash.
How to Make high protein slow cooker beef and winter squash stew for cold days
Heat a large skillet over medium-high heat and add 1 tablespoon of olive oil. Add the beef and cook until browned, breaking it up into small pieces as it cooks.
Add the diced onions to the skillet and cook until they're softened and translucent, about 5 minutes.
Add the minced garlic and dried spices to the skillet and cook for 1 minute, until fragrant.
Add the diced winter squash to the skillet and cook for 5 minutes, until it starts to soften.
Add the beef broth and browned beef to the slow cooker, along with the cooked onion and garlic mixture and the winter squash.
Cover the slow cooker and simmer the stew on low for 6-8 hours, or until the beef is tender and the winter squash is cooked through.
Tips for Perfect Results
Choose a lean cut of beef to keep the stew low in fat and high in protein.
Cook the winter squash until it's tender, but still holds its shape. Overcooking can make it mushy and unappetizing.
Fresh spices will give the stew a more vibrant flavor, so try to use them within 6 months of opening.
Browning the beef and cooking the onions and garlic adds a depth of flavor to the stew that's hard to replicate with raw ingredients.
Try using different types of winter squash, such as acorn or delicata, to find the one you like best.
If you like a little spice in your stew, add some diced jalapenos or red pepper flakes to give it a kick.
Using a slow cooker liner can make cleanup a breeze and prevent the stew from sticking to the sides of the cooker.
Let the stew rest for 10-15 minutes before serving to allow the flavors to meld together and the meat to absorb the juices.
Common Mistakes to Avoid
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Not Browning the Beef: Failing to brown the beef can result in a lack of flavor and texture in the stew.
Fix: Take the time to brown the beef properly, as it's an essential step in developing the flavor of the stew.
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Overcooking the Winter Squash: Overcooking the winter squash can make it mushy and unappetizing.
Fix: Cook the winter squash until it's tender, but still holds its shape. Check on it regularly to avoid overcooking.
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Not Using Fresh Spices: Using old or stale spices can result in a lack of flavor in the stew.
Fix: Use fresh spices to give the stew a more vibrant flavor. Try to use them within 6 months of opening.
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Not Letting it Rest: Not letting the stew rest can result in a lack of flavor and texture.
Fix: Let the stew rest for 10-15 minutes before serving to allow the flavors to meld together and the meat to absorb the juices.
Variations & Substitutions
Add some diced jalapenos or red pepper flakes to give the stew a spicy kick.
Add some sautéed mushrooms to the stew for added flavor and texture.
Replace the beef with some sautéed tofu or tempeh for a vegetarian version of the stew.
Replace the beef broth with a gluten-free alternative to make the stew gluten-free.
Use low-sodium beef broth and reduce the amount of salt used in the recipe to make a low-sodium version of the stew.
Replace the beef broth with a dairy-free alternative to make the stew dairy-free.
Storage & Make-Ahead
The stew can be stored at room temperature for up to 2 hours. After that, it's best to refrigerate or freeze it to prevent bacterial growth.
The stew can be stored in the refrigerator for up to 3 days. Let it cool to room temperature before refrigerating, and reheat it to an internal temperature of 165°F (74°C) before serving.
The stew can be frozen for up to 3 months. Let it cool to room temperature before freezing, and thaw it overnight in the refrigerator before reheating. Reheat it to an internal temperature of 165°F (74°C) before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I freeze this recipe?
Yes! This stew can be frozen for up to 3 months. Let it cool to room temperature before freezing, and thaw it overnight in the refrigerator before reheating. Reheat it to an internal temperature of 165°F (74°C) before serving.
Is this recipe gluten-free?
This recipe contains beef broth, which may contain gluten. However, you can easily make it gluten-free by using a gluten-free beef broth or alternative. Just be sure to check the ingredients label to ensure that the broth is gluten-free.
Can I use different types of winter squash?
Yes! You can use different types of winter squash, such as acorn or delicata, in place of the butternut squash. Just be sure to adjust the cooking time based on the type of squash you use.
Is this recipe suitable for a slow cooker?
Yes! This recipe is perfect for a slow cooker. Simply brown the beef and cook the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours.
Can I make this recipe in a Dutch oven?
Yes! You can make this recipe in a Dutch oven on the stovetop or in the oven. Simply brown the beef and cook the onions and garlic, then add all the ingredients to the Dutch oven and cook on low heat for 2-3 hours, or until the beef is tender.
Is this recipe suitable for a large crowd?
Yes! This recipe makes a large batch of stew, perfect for a crowd. You can easily double or triple the recipe to feed a larger group.
Can I make this recipe in advance and reheat it?
Yes! You can make this recipe up to 2 days in advance and reheat it when you're ready to serve. Simply reheat it to an internal temperature of 165°F (74°C) before serving.
high protein slow cooker beef and winter squash stew for cold days
Ingredients
- 1.5 lbs beef stew meat
- 2 medium winter squash, peeled and cubed
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 cup beef broth
- 1/2 cup red wine
- 1 tablespoon tomato paste
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Prepare the ingredients. Peel and cube the winter squash, chop the onion, and mince the garlic. Season the beef stew meat with salt and black pepper.
- Step 2: Sear the beef. Heat the olive oil in a large skillet over medium-high heat. Sear the beef stew meat until browned on all sides, about 5 minutes. Remove the beef from the skillet and set aside.
- Step 3: Soften the onion and garlic. Reduce the heat to medium and cook the chopped onion and minced garlic until softened, about 5 minutes.
- Step 4: Add the winter squash and cook until tender. Add the cubed winter squash to the skillet and cook until tender, about 10 minutes.
- Step 5: Add the beef broth, red wine, and tomato paste. Add the beef broth, red wine, and tomato paste to the skillet. Stir to combine and bring to a boil.
- Step 6: Transfer to the slow cooker. Transfer the mixture to a slow cooker and add the browned beef stew meat. Season with thyme and stir to combine.
- Step 7: Cook on low for 6 hours. Cook the stew on low for 6 hours or high for 3 hours.
- Step 8: Serve and enjoy. Serve the stew hot, garnished with fresh herbs if desired.
Recipe Notes
- Storage tip: Let the stew cool completely, then refrigerate or freeze for later use.
- Make ahead: Prepare the ingredients and cook the stew a day in advance, then reheat and serve.
- Substitution: Swap the beef stew meat with lamb or pork if desired.
- Pro tip: Use a high-quality beef broth for the best flavor.
- Variation: Add other vegetables such as carrots or potatoes to the stew for added flavor and nutrition.
