Prep15 min

Cook2 h

Total2 h 15 min

Servings4

DifficultyMedium

Macros per serving (1 soup bowl per person)

373kcal

35 gprotein

11 gcarbs

20 gfat

4 gfiber

Of which 8.1 g sugars and 6.9 g saturated fat.

Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.

Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.

Highlights 34.8 g protein per serving · Iron (meat) · Vitamin B12 (meat)

Allergens none

5-Day Meal Prep High Protein Thermomix® & Co.

Beef stew with vegetables

Name: Beef stew with vegetables
Prep time: 15 min
Cook time: 2 h
Total time: 2 h 15 min
Yield: 4
Ingredients: 500 g (1 lb) beef stew meat, cubed; 2 medium carrots, cut into thick rounds (160 g / 5½ oz); 1 medium turnip, diced (150 g / 5½ oz); 1 small zucchini, diced (120 g / 4 oz); 1 large onion, chopped (200 g / 7 oz); 2 cloves garlic, finely minced (6 g); 2 ripe tomatoes, chopped (300 g / 10½ oz) — or 1 can peeled tomatoes; 2 tbsp extra-virgin olive oil (20 g / ¾ oz); 500 ml (2 cups) beef broth — homemade or low-salt; 1 bay leaf (1 g); 3 sprigs fresh thyme (3 g); fresh parsley, salt and pepper, to taste

Tender beef cooked slowly with carrot, turnip and zucchini.

Rico's note: Put this stew on the stove on a Sunday afternoon — the whole house will smell incredible and you'll have dinners for the week. Whatever you don't eat within 4 days goes in the freezer.

Ingredients

500 g (1 lb) beef stew meat, cubed
2 medium carrots, cut into thick rounds (160 g / 5½ oz)
1 medium turnip, diced (150 g / 5½ oz)
1 small zucchini, diced (120 g / 4 oz)
1 large onion, chopped (200 g / 7 oz)
2 cloves garlic, finely minced (6 g)
2 ripe tomatoes, chopped (300 g / 10½ oz) — or 1 can peeled tomatoes
2 tbsp extra-virgin olive oil (20 g / ¾ oz)
500 ml (2 cups) beef broth — homemade or low-salt
1 bay leaf (1 g)
3 sprigs fresh thyme (3 g)
fresh parsley, salt and pepper, to taste

Method

In a heavy-bottomed pot, heat the olive oil over medium-high heat and brown the beef cubes on all sides. Remove and set aside.
In the same pot, sauté the onion until translucent, about 5–7 minutes. Add the garlic and cook for 1 minute.

Continues in the ebook

The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.

See the “Thermomix® & Co.” ebook

Ebook Thermomix® & Co.150 recipes · Coming soon in English

Ebook Chicken & Poultry100 recipes · Coming soon in English

Beef stew with vegetables

Ingredients

Method

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