A Taste of the Caribbean in Your Slow Cooker
Forget everything you know about boring beef stew. This Jamaican-inspired recipe is a flavor explosion, slow-cooked to perfection until the beef is fall-apart tender. We’re talking a rich, aromatic broth infused with garlic, ginger, allspice, and a gentle kick of chile. Packed with hearty, low-carb vegetables, it’s a deeply satisfying meal that warms you from the inside out. Serve it over a fluffy bed of cauliflower rice to soak up every last drop of the incredible sauce.
MAKES: 6 servings
PREPARATION TIME: 20 minutes
COOKING TIME: 4 hours
Ingredients
• 2 pounds / 900 g beef chuck steak
• 3/4 teaspoon fine sea salt, or to taste
• Freshly ground black pepper, to taste
• 2 tablespoons / 30 g ghee or other healthy cooking fat, divided
• 1 small yellow onion, 2.5 oz / 70 g, chopped
• 2 cloves garlic, minced
• 1-inch piece ginger, 0.2 oz / 6 g, finely chopped
• 1 small red chile pepper, 0.5 oz / 14 g, chopped
• 2 cups / 480 ml bone broth or water
• 1 cup / 240 g canned diced tomatoes
• 2 tablespoons / 30 ml coconut aminos
• 1 tablespoon / 7 g paprika
• 2 bay leaves
• 1/4 teaspoon ground allspice
• 1 medium red bell pepper, 4.2 oz / 120 g, sliced
• 1 1/2 cups / 174 g diced pumpkin
• 1 medium zucchini, 7.1 oz / 200 g, diced
• 2 tablespoons freshly chopped cilantro, for garnish
Instructions
1. Cut the beef into 1 1/2-inch chunks and season generously with salt and pepper. Heat half the ghee in a large Dutch oven or heavy-based saucepan over medium-high heat. Working in batches, sear the beef until browned on all sides. Transfer the browned beef to your slow cooker.
2. Reduce the heat to medium, add the remaining ghee to the saucepan, and cook the onion for 5-8 minutes until softened and lightly browned.
3. Add the garlic, ginger, and chile pepper, and cook for another minute until fragrant. Pour in the bone broth to deglaze the pan, scraping up any browned bits from the bottom with a spatula.
4. Pour the onion and broth mixture into the slow cooker over the beef. Add the diced tomatoes, coconut aminos, paprika, bay leaves, and allspice. Stir everything to combine.
5. Cover the slow cooker and cook on high for 4 hours or on low for 6-8 hours.
6. About 2 hours before the stew is finished (or 1 hour if cooking on high), stir in the sliced red bell pepper, diced pumpkin, and diced zucchini. Replace the lid and continue cooking.
7. Once the beef is tender and the vegetables are cooked through, remove the bay leaves. Garnish with fresh cilantro and serve hot with your favorite side, like cauliflower rice.
Nutritional Information
• Nutrition Facts
• Per Serving
• Calories: 464 kcal
• Fat: 33.4 g
• Protein: 31.7 g
• Total Carbs: 8.6 g
• Fiber: 2 g
• Net Carbs: 6.6 g
• Macronutrient Ratio: 66% Fat, 28% Protein, 6% Carbs
Pro Tips
• Don’t overcrowd the pan when browning the beef. Searing in batches ensures a deep, flavorful crust which is essential for a rich stew.
• For firmer vegetables, add the pumpkin, bell pepper, and zucchini during the last 60-90 minutes of cooking time.
• This stew tastes even better the next day! Store leftovers in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.
• No pumpkin? Butternut squash is an excellent substitute that works beautifully with the spices.
FAQ
Q: Is this Jamaican beef stew spicy
A: This stew has a gentle kick from one small red chile pepper. For a milder flavor, you can remove the seeds before chopping the chile, or omit it entirely. For more heat, feel free to add another.
Q: What can I use instead of pumpkin in this stew
A: If you don’t have pumpkin, butternut squash is an excellent substitute that pairs beautifully with the Jamaican-inspired spices in this recipe.
Q: Can I make this beef stew ahead of time
A: Absolutely! This stew’s flavor deepens over time, making it even better the next day. You can store it in an airtight container in the refrigerator for up to 4 days or freeze it for up to 3 months.
Q: Do I have to brown the beef before slow cooking
A: Yes, browning the beef is a crucial step for maximum flavor. Searing the meat in batches creates a deep, flavorful crust that adds incredible richness to the finished stew.
