Poor Man’s Stew is a hearty and comforting dish designed to stretch a modest budget without sacrificing flavor or satisfaction. This one-pot wonder combines simple, affordable ingredients that simmer together to create a filling meal that can feed a family or warm up a chilly evening. It’s perfect for anyone looking for a nutritious dinner option that is both easy to make and gentle on the wallet.
Ingredients Overview
Ground Beef
Why Ground Beef Works for This Recipe
Ground beef offers a rich source of protein and flavor, making it the foundation of this stew. It cooks quickly and absorbs the seasonings well, providing a savory base for the vegetables and broth.
Health Benefits of Ground Beef
Ground beef is rich in essential nutrients such as iron, zinc, and B vitamins, which are vital for energy production and overall health.
Potatoes
Why Potatoes Work for This Recipe
Potatoes are a cost-effective ingredient that adds substance and heartiness to the stew. They thicken the broth as they cook, creating a comforting texture.
Health Benefits of Potatoes
Potatoes are a good source of vitamin C, potassium, and dietary fiber, which are important for heart health and digestion.
Carrots
Why Carrots Work for This Recipe
Carrots add natural sweetness and vibrant color to the dish, enhancing the visual appeal and flavor profile of the stew.
Health Benefits of Carrots
Carrots are high in beta-carotene, which the body converts into vitamin A, necessary for good vision and immune function.
Onions
Why Onions Work for This Recipe
Onions provide a foundational flavor that deepens the overall taste of the stew, contributing aromatic richness.
Health Benefits of Onions
Onions are beneficial for their anti-inflammatory properties and their ability to support cardiovascular health.
Canned Tomatoes
Why Canned Tomatoes Work for This Recipe
Canned tomatoes bring acidity and brightness to the stew, balancing the richness of the meat and the starchiness of the potatoes.
Health Benefits of Canned Tomatoes
Canned tomatoes are rich in lycopene, an antioxidant known for its heart health benefits and cancer-preventing potentials.
Substitutions
- Turkey or Chicken: For a leaner option, ground turkey or chicken can replace ground beef.
- Sweet Potatoes: Sweet potatoes can be used instead of regular potatoes for a different flavor profile and higher fiber content.
- Frozen Vegetables: To save time and add variety, frozen mixed vegetables can substitute for fresh carrots and onions.
Recipe
Yield:
This recipe serves 4-6 people.
Ingredients List
- Ground beef: 1 pound
- Potatoes: 3 medium, diced
- Carrots: 2 large, sliced
- Onions: 1 large, chopped
- Canned tomatoes: 1 can (14.5 ounces), crushed
- Beef broth: 4 cups
- Salt and pepper: to taste
- Optional: garlic, dried herbs (such as thyme or rosemary)
Instructions
- Brown the beef: In a large pot, cook the ground beef over medium heat until browned. Drain excess fat.
- Sauté vegetables: Add the chopped onions and carrots to the pot. Cook until slightly softened.
- Add remaining ingredients: Include the potatoes, canned tomatoes, and beef broth. Season with salt, pepper, and optional herbs.
- Simmer: Bring to a boil, then reduce heat and simmer for about 30 minutes or until the potatoes and carrots are tender.
- Serve warm: Adjust seasonings and serve hot, with bread if desired.
Nutrition
Each serving approximately contains:
- Calories: 350
- Carbs: 28 grams
- Fats: 12 grams
- Proteins: 28 grams
Storage Instructions
Store any leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months. Reheat gently on the stove or in the microwave until hot.
Conclusion
Poor Man’s Stew exemplifies how budget-friendly ingredients can be transformed into a delicious, nutritious meal that satisfies and comforts. This stew is a testament to the fact that economical meals can also be wholesome and enjoyable. Try making it tonight and feel free to share your tweaks and experiences in the comments below!
FAQ
Can I cook this stew in a slow cooker?
Yes, after browning the meat and sautéing the vegetables, transfer everything to a slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours.
Ingredients
- 1 lb. ground beef, browned and drained
- 1.5 lbs potatoes, diced large
- 3 carrots, sliced
- 1 onion, diced
- 1 garlic clove, minced (I had this on hand already)
- 1 (6-oz.) can tomato paste
- 2 cups water
- 1 tsp. salt
- ¼ tsp. pepper
- 1 tsp. onion powder
- 1 tsp. dried oregano
Instructions
Add the cooked ground beef, potatoes, carrots, onions, and garlic to a 5-quart or larger slow cooker.
In a small bowl whisk together the tomato paste, water, salt, pepper, onion powder and oregano. Pour this mixture over everything in the slow cooker. Stir.
Cover and cook on LOW for 6-7 hours, without opening the lid during the cooking time.
Serve with buttered sandwich bread.
