Heart-Healthy Traditional Estofado (Spanish Beef Stew)

Experience the comforting warmth of Heart-Healthy Traditional Estofado, a Spanish beef stew reimagined with wholesome, nutrient-rich ingredients. This flavorful dish combines lean beef, vibrant vegetables, and aromatic spices like smoked paprika and cumin for a deeply satisfying meal that's both nourishing and delicious. Slow-simmered in a base of low-sodium beef broth and optional red wine, this stew achieves a rich, hearty depth while keeping it light on sodium and excess fat. Perfect for cozy dinners, it’s packed with chunks of tender meat, velvety potatoes, and a medley of carrots and celery for a well-rounded, health-conscious meal. Garnished with fresh parsley, this Mediterranean-inspired dish is ideal for those seeking comfort food with a nutritious twist.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 4

Ingredients

• 500 grams Lean beef stew meat (trimmed of visible fat)
• 2 tablespoons Olive oil
• 1 medium Onion (finely chopped)
• 3 cloves Garlic (minced)
• 2 medium Carrots (peeled and chopped into rounds)
• 2 stalks Celery (sliced)
• 400 grams Tomatoes (diced)
• 500 milliliters Low-sodium beef broth
• 100 milliliters Red wine (optional, for flavor depth)
• 300 grams Red potatoes (chopped into bite-sized pieces)
• 1 leaf Bay leaf
• 1 teaspoon Smoked paprika
• 0.5 teaspoons Ground cumin
• 2 tablespoons Fresh parsley (chopped, for garnish)
• 0.25 teaspoons Salt (optional)
• 0.25 teaspoons Black pepper

Directions

Step 1

Heat 1 tablespoon of olive oil in a large, heavy-bottomed pot over medium heat.

Step 2

Cook the beef in batches, searing each piece until browned on all sides (about 3-4 minutes per batch). Remove and set aside.

Step 3

In the same pot, add the remaining 1 tablespoon of olive oil. Sauté the onion for 5 minutes until softened, then add the garlic and cook for 1 more minute.

Step 4

Add the chopped carrots and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

Step 5

Stir in the smoked paprika and ground cumin, cooking for 1 minute to release their aroma.

Step 6

Return the beef to the pot, along with the diced tomatoes, low-sodium beef broth, and red wine (if using). Add the bay leaf.

Step 7

Bring the mixture to a gentle boil, then reduce the heat to low. Cover and simmer for 60 minutes, stirring occasionally.

Step 8

After 60 minutes, add the chopped red potatoes. Continue to simmer, uncovered, for another 30 minutes until the potatoes are tender and the stew has thickened slightly.

Step 9

Taste and adjust seasoning with a small amount of salt (optional) and black pepper as desired.

Step 10

Remove the bay leaf and serve hot, garnished with fresh parsley.

Nutrition Facts

Serving size	(2143.2g)

Amount per serving	% Daily Value*
Calories	1524.8

Total Fat 51.3g	0%
Saturated Fat 12.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 375mg	0%
Sodium 1345.3mg	0%
Total Carbohydrate 95.8g	0%
Dietary Fiber 16.2g	0%
Total Sugars 25.9g
Protein 147.5g	0%

Vitamin D 0IU	0%
Calcium 257.6mg	0%
Iron 19.3mg	0%
Potassium 5119.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.2%

Protein: 41.1%

Carbs: 26.7%