Low Fat Traditional Estofado (Spanish Beef Stew)

Experience the comforting flavors of Spain with this Low Fat Traditional Estofado (Spanish Beef Stew), a lighter twist on a classic dish without compromising its rich and hearty essence. Made with lean, tender beef, a medley of vibrant vegetables, and aromatic spices like smoked paprika and cumin, this one-pot wonder is simmered to perfection in a savory blend of low-sodium beef broth and optional dry red wine. By trimming excess fat and using minimal olive oil, this recipe delivers all the depth of traditional estofado while being heart-healthy and low in fat. Ideal for meal prepping or a cozy family dinner, this Spanish beef stew is best served warm and garnished with fresh parsley—perfect alongside crusty bread or a crisp green salad. Ready in just over two hours, this satisfying and wholesome dish is proof that comfort food can be both nutritious and delicious.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:120 mins

Total Time:140 mins

Servings: 4

Ingredients

• 600 grams lean beef stew meat (trimmed of fat)
• 1 large yellow onion
• 3 medium carrots
• 2 celery stalks
• 2 medium potatoes
• 4 garlic cloves
• 400 grams ripe tomatoes (or canned diced tomatoes)
• 500 milliliters low-sodium beef broth
• 125 milliliters dry red wine (optional for flavor)
• 1 tablespoon olive oil (use sparingly)
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 2 bay leaves
• 1 teaspoon fresh or dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons parsley (for garnish)

Directions

Step 1

Trim any visible fat from the beef and cut it into 2-3 cm cubes for even cooking.

Step 2

Peel and dice the onion, carrots, celery, and potatoes into bite-sized pieces. Mince the garlic cloves.

Step 3

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

Step 4

Lightly brown the beef cubes on all sides to seal in the juices. Do this in batches to avoid overcrowding the pot. Remove the beef and set aside.

Step 5

Add the onions, carrots, celery, and garlic to the pot. Sauté for 5-7 minutes until softened and aromatic.

Step 6

Stir in the smoked paprika and cumin, cooking for 1-2 minutes to toast the spices.

Step 7

Add the tomatoes to the pot (if using fresh tomatoes, dice them finely). Cook for 3-4 minutes until the tomatoes break down slightly.

Step 8

Return the browned beef to the pot. Pour in the low-sodium beef broth and red wine (if using). Stir everything together.

Step 9

Add the bay leaves, thyme, salt, and black pepper. Bring the stew to a gentle boil, then lower the heat to a simmer.

Step 10

Cover the pot and let it simmer for 90 minutes, stirring occasionally. Check the liquid levels and add a little water if needed to prevent sticking.

Step 11

After 90 minutes, add the diced potatoes to the stew. Cover and continue simmering for another 30 minutes until the potatoes are tender and the beef is fork-tender.

Step 12

Taste the stew and adjust the seasoning with more salt and pepper, if necessary.

Step 13

Remove the bay leaves before serving. Garnish the stew with freshly chopped parsley for added flavor and color.

Step 14

Serve warm with crusty bread or a light salad on the side for a complete, hearty meal.

Nutrition Facts

Serving size	(2500.3g)

Amount per serving	% Daily Value*
Calories	1793.9

Total Fat 41.6g	0%
Saturated Fat 11.4g	0%
Polyunsaturated Fat 0.2g
Cholesterol 450mg	0%
Sodium 3296.2mg	0%
Total Carbohydrate 149.3g	0%
Dietary Fiber 25.1g	0%
Total Sugars 33.5g
Protein 179.8g	0%

Vitamin D 0IU	0%
Calcium 384.6mg	0%
Iron 25.3mg	0%
Potassium 6672.1mg	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: 22.1%

Protein: 42.5%

Carbs: 35.3%