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Heart-Healthy, Slow-Simmered Beef & Bean Stew

A deeply savory, slow-simmered beef and bean stew, expertly crafted to be both delicious and heart-healthy. Infused with toasted spices, dark stout, and a hint of unsweetened chocolate, this comforting, DASH-compliant meal delivers rich flavor without the high sodium or saturated fat.
Course Main Course
Cuisine American
Keyword DASH Diet Beef Stew, Healthy Chili, Low-Sodium Stew
Prep Time 25 minutes
Cook Time 2 hours 45 minutes
Total Time 3 hours 10 minutes
Calories 427kcal

Ingredients

Protein & Produce

  • 1 ¼ pounds 565 g beef sirloin tip or eye of round, trimmed of all visible fat, cut into ¾-inch cubes
  • 2 large yellow onions diced
  • 1 large red bell pepper diced
  • 8 cloves garlic minced
  • 3 jalapeño peppers membranes and seeds removed, finely diced
  • 1 cup 165 g chopped jarred roasted red peppers, packed in water (no-salt-added), drained
  • ⅓ cup 15 g chopped fresh parsley
  • 3 tbsp 45 ml fresh lime juice

Pantry & Spices

  • 2 ½ tbsp 20 g whole cumin seeds
  • 2 ½ tbsp 20 g salt-free chili powder
  • 1 ½ tbsp 12 g smoked paprika
  • 2 ½ tsp 4 g dried marjoram
  • ½ tsp 1 g chipotle powder
  • 1 ½ tbsp 22 ml grapeseed or canola oil
  • 3 dried pasilla chiles stems and seeds discarded, cut into strips
  • 1 ½ tbsp 12 g grated 100% cacao unsweetened chocolate
  • 1 tsp 5 ml pure maple syrup
  • 3 large bay leaves
  • ½ tsp 3 g fine sea salt
  • ½ tsp 1 g freshly ground black pepper
  • Four 15-ounce 425 g cans no-salt-added beans (e.g., a mix of kidney, pinto, black), rinsed and drained
  • One 16-ounce 473 ml can or bottle of stout beer
  • One 28-ounce 794 g can no-salt-added crushed tomatoes
  • One 14.5-ounce 411 g can no-salt-added diced tomatoes
  • 2 ½ cups 590 ml unsalted beef broth

Optional Garnishes

  • Low-fat plain Greek yogurt
  • Thinly sliced scallions
  • Reduced-fat low-sodium shredded cheese

Instructions

  • Toast & Prepare Spices: In a small, dry pan over medium heat, toast the whole cumin seeds, shaking the pan often, until fragrant (about 90 seconds). Immediately transfer to a spice grinder or mortar and pestle and grind to a powder. Combine the ground cumin in a small bowl with the salt-free chili powder, smoked paprika, marjoram, and chipotle powder.
  • Sear the Beef: Pat the beef cubes completely dry with paper towels. Heat the oil in a large Dutch oven over medium-high heat. Working in two batches, add the beef in a single layer and sear until a deep brown crust forms on all sides, about 5-7 minutes per batch. Transfer the seared beef to a plate and set aside.
  • Build the Aromatic Base: Reduce the heat to medium. Add the diced onions and red bell pepper to the pot, scraping up any browned bits from the bottom. Cook, stirring occasionally, until the vegetables soften and the onions are translucent, about 6-8 minutes. Stir in the minced garlic, diced jalapeños, pasilla chile strips, and the reserved spice blend. Cook for 60 seconds, stirring constantly, until the spices are highly aromatic.
  • Deglaze and Simmer: Pour in the stout beer, stirring vigorously to release all the flavorful bits from the bottom of the pot. Let it bubble and reduce by about half, which takes 5-7 minutes. Stir in the crushed tomatoes, diced tomatoes, unsalted beef broth, grated chocolate, maple syrup, bay leaves, the ½ teaspoon of salt, and black pepper. Return the seared beef and any accumulated juices to the pot.
  • Slow-Simmer the Stew: Bring the mixture to a gentle bubble, then reduce the heat to low, cover the pot, and maintain a very low simmer for 1.5 to 2 hours, stirring occasionally, until the beef is perfectly tender.
  • Incorporate Final Ingredients: Stir in the rinsed beans and the drained roasted red peppers. Increase the heat slightly to return to a simmer, then cook, uncovered, for an additional 20-25 minutes, allowing the flavors to meld and the stew to thicken.
  • Finish and Serve: Turn off the heat. Remove and discard the bay leaves. Stir in the fresh parsley and lime juice to brighten the flavors. Let the stew rest for 10 minutes before ladling into bowls. Top with optional garnishes if desired.

Notes

  • Ingredient Integrity: For the best health results, it is essential to use the specified no-salt-added canned goods, salt-free chili powder, and unsalted broth. These choices are critical for keeping the sodium content low.
  • Make Ahead: This stew develops even more flavor overnight. Store leftovers in an airtight container in the refrigerator for up to 4 days. It also freezes beautifully for up to 3 months.
  • Thickening Tip: For a thicker consistency, use the back of a spoon to mash a small amount of the beans against the side of the pot and stir them back into the stew.

Nutrition Per Serving

  • Calories: 427 kcal
  • Total Fat: 6.3 g
  • Saturated Fat: 1.5 g
  • Trans Fat: 0 g
  • Cholesterol: 33 mg
  • Sodium: 193 mg
  • Total Carbohydrate: 42 g
  • Dietary Fiber: 11 g
  • Total Sugars: 10 g
  • Includes <1 g Added Sugars
  • Protein: 22 g