Low Sodium Traditional Estofado (Spanish Beef Stew)

Savor the rich, comforting flavors of **Low Sodium Traditional Estofado (Spanish Beef Stew)**, a heart-healthy twist on a beloved classic. This one-pot dish combines tender beef chuck, hearty potatoes, carrots, and sweet peas, all simmered to perfection in a savory, no-salt-added broth infused with smoked paprika, fresh thyme, and a hint of red wine (optional). By skipping excess sodium and relying on aromatic spices and natural ingredients, this stew delivers bold, authentic Spanish flavors in every bite. Perfect for a cozy dinner, it’s an ideal choice for those seeking a healthy, delicious meal that pairs beautifully with crusty bread or fluffy rice. Ready in just over two hours, this slow-simmered recipe is a wholesome crowd-pleaser designed for nutritious family dining.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:120 mins

Total Time:140 mins

Servings: 6

Ingredients

• 1.5 pounds Beef chuck (cut into 1-inch cubes)
• 2 tablespoons Olive oil
• 1 large Yellow onion (diced)
• 4 cloves Garlic (minced)
• 3 medium Carrots (peeled and cut into thick slices)
• 3 medium Potatoes (peeled and cut into 1-inch cubes)
• 2 large Tomatoes (grated or finely chopped)
• 3 cups No-salt-added beef broth
• 0.5 cups Red wine (optional, or substitute with more broth)
• 2 leaves Bay leaves
• 1 teaspoon Smoked paprika
• 0.5 teaspoons Ground cumin
• 2 sprigs Fresh thyme (or 1 teaspoon dried thyme)
• 0.5 teaspoons Black pepper (freshly ground)
• 1 cup Frozen peas
• 2 tablespoons Fresh parsley (chopped, for garnish)

Directions

Step 1

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

Step 2

Season the beef cubes lightly with black pepper and sear them in batches until browned on all sides (about 2-3 minutes per side). Remove the beef and set aside.

Step 3

Add the remaining tablespoon of olive oil to the pot and sauté the onion until soft and translucent, about 5 minutes.

Step 4

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 5

Add the grated tomatoes, smoked paprika, and ground cumin. Cook for 3-4 minutes, stirring occasionally, until the mixture thickens slightly.

Step 6

Return the beef to the pot, then pour in the no-salt-added beef broth and red wine (if using). Add the bay leaves, thyme, and black pepper. Bring the mixture to a boil.

Step 7

Reduce the heat to low, cover the pot, and let the stew simmer for 1 hour, stirring occasionally.

Step 8

After 1 hour, add the carrots and potatoes to the pot. Cover and continue simmering for another 40 minutes, or until the vegetables are tender and the beef is fork-tender.

Step 9

Stir in the frozen peas and cook for an additional 5-7 minutes until the peas are heated through.

Step 10

Taste and adjust seasoning as needed, keeping the low-sodium guideline in mind. You can add a squeeze of fresh lemon juice for extra brightness if desired.

Step 11

Remove the bay leaves and thyme sprigs (if using fresh thyme) before serving.

Step 12

Garnish with chopped fresh parsley and serve hot with crusty bread or over rice, if desired.

Nutrition Facts

Serving size	(2593.5g)

Amount per serving	% Daily Value*
Calories	2579.4

Total Fat 168.3g	0%
Saturated Fat 59.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 510.3mg	0%
Sodium 723.6mg	0%
Total Carbohydrate 109.7g	0%
Dietary Fiber 23.6g	0%
Total Sugars 36.4g
Protein 155.4g	0%

Vitamin D 0IU	0%
Calcium 332.2mg	0%
Iron 25.3mg	0%
Potassium 5147.7mg	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: 58.8%

Protein: 24.1%

Carbs: 17.0%