Slow Cooker Caribbean Beef Stew #SundaySupper

This post is sponsored by The Beef Checkoff in conjunction with a social media campaign through Sunday Supper LLC. All opinions are my own.

Get your slow cooker out and come home to a delicious Caribbean Beef Stew filled with tender chunks of beef, sweet carrots and bell pepper simmered in a pumpkin and curry sauce.
Get the crockpot out. Perfect for a cold night! Healthy Slow Cooker Caribbean Beef Stew Low Calorie, Low Fat Dinner Recipe #SundaySupper #ad

I think Fall is coming. Someone needs to tell the weather that it is time to cool down already. Luckily I have all the delicious fall vegetables in the stores to bring me into the mood. Fall means soups, stews and slow cooking comfort food, a fire in the fireplace, leaves changing colors and a little buzz in the air for the upcoming holidays. So let’s get the slow cooker out and enjoy a slow cooked meal with tender chunks of beef, sweet carrots and bell peppers cradled in a pumpkin, apricot and curry sauce, in other words, Slow Cooker Caribbean Beef Stew. Just because we are talking about cooler weather doesn’t mean we cannot enjoy the flavors of sunshine from the Caribbean.
Get the crockpot out. Perfect for a cold night! Healthy Slow Cooker Caribbean Beef Stew Low Calorie, Low Fat Dinner Recipe #SundaySupper #ad

Most stew recipes I see call for a beef chuck roast. It is a fantastic choice for slow cooking because of all the fat. I often would use it than have to drain a large amount of fat off the top. This time I used a Sirloin Tip Roast also known as Ball Tip Roast, Crescent Roast or Full-trimmed Tip Roast. It is a leaner cut of beef, but was still tender after the low and slow cooking of my slow cooker. If you are unsure what cut of beef that is, go to Beef Checkoff Website to their interactive guide to different cuts of meat.  It not only lists different types of cuts, but all the different names you may find them sold under.  This was invaluable to me.  It seems like every grocery store has their own names for cuts of beef.  I get so confused.  This is a site I will be going back to time and time again.

The Beef Checkoff Logo for Posts

When you are cooking in your slow cooker there are some important tips you need to keep in mind.  Liquid does not evaporate so you need less of it.  You need more spices and flavor, because the flavors are not cooked down and concentrated.  Brown your meat.  I know it is a pain to have this extra step, but the flavors are well worth it.  I really did try this recipe without browning and was not thrilled with the results.  Finally add a fresh garnish to the top.  Don’t skip this step.  Adding a little fresh herbs, citrus and crunch to the top will take your dish from good to great.

 

Get the crockpot out. Perfect for a cold night! Healthy Slow Cooker Caribbean Beef Stew Low Calorie, Low Fat Dinner Recipe #SundaySupper #ad

Be sure to check out Beef Checkoff website at Beef, It’s What’s for Dinner.  I also love their page which can identify all the different types of cuts and find out which ones are best for you.  What a cool interactive site.  Try it for yourself here.  You can also find them on social media, Facebook, Pinterest, Twitter.  You can also follow Sunday Supper’s Healthy Meals with Beef here.  So many delicious ideas.

If you want to be sure to see Food Done Light’s next recipe, Pumpkin Streusel Bread, subscribe by email below. You won’t want to miss it.

Yields 8

Serves About 1 cup

Slow Cooker Caribbean Beef Stew

20 minPrep Time

8 hrCook Time

8 hr, 20 Total Time

Save RecipeSave Recipe

Ingredients

  • 2 lbs. sirloin tip roast, trimmed and cut into 2 inch pieces
  • 1 tbsp. brown sugar
  • 2 tsp. garlic powder
  • 1 tsp. ground ginger
  • 1 tsp. turmeric
  • 2 tsp. curry powder
  • 1 tsp. allspice
  • 1 tsp. ground cumin
  • ½ tsp. ground cinnamon
  • 2 tsp. kosher salt
  • 2 tsp. grape seed or vegetable oil, divided
  • 1 cup sliced onions
  • 2 bell peppers, cut into 1-inch pieces
  • ¼ tsp. kosher salt
  • ½ cup red wine
  • ½ cup beef broth
  • 1 can pumpkin puree
  • ½ cup low sugar apricot preserves
  • 2 tbsp. white vinegar
  • 1 lb. baby carrots
  • 1 bay leaf
  • 1/2 cup chopped jicama
  • ½ cup chopped fresh cilantro
  • Juice ½ lime
  • Pinch of salt

Instructions

  1. Put the beef chunks in a large plastic bag.
  2. In a small bowl, stir together brown sugar through kosher salt. Pour into a bag and seal. Shake vigorously to coat the beef.
  3. Refrigerate overnight.
  4. Heat a large skillet over medium-high heat. Add 1 tsp. oil and heat until the oil shimmers.
  5. Add half of the beef and brown on all sides, about 10 minutes. Place into the slow cooker. Repeat with remaining beef.
  6. Add 1 tsp. oil, onions, peppers and salt to the skillet, cooking until onions become translucent, about 5 minutes. Place into the slow cooker.
  7. Add the red wine to the skillet, scraping off any browned bits from the bottom of the pan. Bring to a boil and simmer for 3 minutes.
  8. Add the beef broth, pumpkin puree, apricot preserves and vinegar. Bring to a boil and pour into the slow cooker.
  9. Add carrots and bay leaf to the slow cooker.
  10. Cook on low for 8 hours. Remove the bay leaf.
  11. In a small bowl, mix together cilantro, lime zest and lime juice.
  12. Top each bowl of stew with a sprinkling of the cilantro.

Notes

Cal 297 Carbs 23g, Fiber 5g, Fat 10 g, Protein 27 g

7.8.1.2
332
https://fooddonelight.com/slow-cooker-caribbean-beef-stew/
Happy Healthy Eating,

Christie

Get the crockpot out. Perfect for a cold night! Healthy Slow Cooker Caribbean Beef Stew Low Calorie, Low Fat Dinner Recipe #SundaySupper #ad

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Plus 5 Quick Side Dishes for Beef #SundaySupper with The Beef Checkoff.

 

 

 

Comments

  1. Oh wow! I love all the spices in this stew. Looks like there will be a virtual trip to the Caribbean in my kitchen soon when I make this.
  2. I'm going to try a sirloin tip roast for my next slow cooked meal! Your twist on beef stew looks amazing!
  3. Loving all the spices! I bet this smells amazing while cooking!
    • Christie Daruwalla says
      Thanks Marion.
      • Yum! I'm making this ASAP. When it comes to the spices, did you add them to the slow cooker itself or did you marinate the meat in them? Thanks!
        • Christie Daruwalla says
          Hi Aspen, When you shake the bag to coat the meat, all the spices should stick to the meat. I then let it sit in the refrigerator overnight. Everything in the bag went in the slow cooker. I hope you enjoy it. Happy Healthy Eating, Christie
  4. I love this twist on a classic stew. Don't get me wrong, I love a classic, but this gives it such a different flavor. And your tips are all right on. Thanks for sharing!
  5. LOVE the Caribbean flair going on in this beef stew. It looks so delicious!
  6. I love Caribbean style foods and this stew is right up my alley! I can't wait to try it.
  7. Oh please pass that bowl with a big old hunk of bread!!
  8. Interesting to know a leaner cut worked int this slow cooked method. Good point about browning the meat!
  9. I love the spice combo in here!

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