A hearty stew, great to fill and to warm. This is ideal in the colder months, or as a feel good food which will also nourish.



8 servings

Prep time

20 minutes

Cooking time

1hr 45 minutes


455 kcal


  • 1 (454g/1-pound) boneless beef roast

  • Fine sea salt and ground black pepper

  • 3 tbsp MCT oil or bacon fat

  • ½ head (2 cups) cauliflower, cut into 1-inch pieces

  • 2 cups button mushrooms, sliced in half

  • 1 cup diced onions

  • 2 large stalks celery, cut into ¼- inch pieces

  • 3 cloves garlic, minced, or 1 head roasted garlic, cloves squeezed from the head

  • 4 cups beef bone broth

  • 1 (2227g/8 oz) can diced tomatoes, or 2 fresh tomatoes, diced

  • ½ tsp dried rosemary, or 1 tsp fresh rosemary, finely chopped

  • ½ tsp dried thyme, or 1 tsp fresh thyme, finely chopped


  • Using a paper towel, pat the roast dry and cut it into 1- inch pieces. Season the meat with salt and pepper on all sides. In a Dutch oven over medium-high heat, heat the MCT oil. When the oil is hot, sear the beef chunks in it for 3 minutes, or until golden brown on all sides.
  • Combine the cauliflower, mushrooms, onions, celery, and garlic with the beef in a large pot. 3 minutes of sautéing.
  • Pour in the broth, tomatoes, rosemary, and thyme. Cook for 1 hour, stirring every 20 minutes or so, covered.
  • Cook for another 30 minutes, uncovered, to thicken the stew. Serve immediately after removing from the heat.
  • Extras can be kept in an airtight container in the fridge for up to 4 days or in the freezer for up to 1 month. Warm in a saucepan over medium heat for 5 minutes, or until thoroughly warmed.

Nutrition Facts

8 servings per container

  • Amount Per ServingCalories455
  • % Daily Value *
  • Total Fat 11.5g 18%
    • Saturated Fat 1.4g 7%
  • Sodium 733mg 31%
  • Total Carbohydrate 69.8g 24%
    • Sugars 11.1g
  • Protein 24.2g 49%

    * 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.

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