Hamburger Stew

This nutrient-dense hamburger stew is a hearty dish made with real food ingredients like zucchini, carrots, onions, and green plantains. The cooked zucchini naturally thickens the stew—no flour needed—so it’s naturally gluten-free. This comforting bowl is perfect for nourishing weeknight dinners or make-ahead lunches. It’s packed with flavor and easy on the budget

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Featured Ingredients

Beef is the third most widely consumed meat in the world, after pork and chicken. Per 3.5-oz serving beef delivers at least 10% or more of the daily value of 16 different nutrients and is a top 25 common food source of 10 nutrients including zinc (#2), conjugated linoleic acid (CLA) (#4), coQ10 (#6), ergothioneine (#14), vitamin B6 (#14), taurine (#18), protein (#21), chromium (#22), medium-chain triglycerides (MCTs) (#23), and vitamin B3 (#24).

Mushrooms are by far the best food source of the non-proteinogenic amino acid ergothioneine, which has been nicknamed the “longevity vitamin” since studies show that it reduces all-cause mortality and is associated with longer lifespan!

Zucchini is a super nutrient-dense food, particularly rich in beneficial phytonutrients, including polyphenols and carotenoids, vitamin C, vitamin B6 (pyridoxine), and vitamin B7 (biotin). The peel of this veggie has as much as 10 times more carotenoids than the flesh, so it’s best to eat the entire veggie, peel and all.

Ground Beef Nutrients

White Button Mushroom Nutrients

Zucchini Nutrients

Hamburger Stew

Nutrivore Score:

Prep Time 15 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 6

Calories 461kcal

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Ingredients

• 3 tablespoons olive oil divided
• 2 medium zucchini peeled and roughly chopped
• 3 cups beef stock
• 1 medium onion roughly chopped
• 3 medium carrots sliced in 1/2 inch rounds
• 3 stalks celery
• 2 pounds ground beef
• 1 bay leaf
• 1 sprig rosemary fresh
• 5 sprigs thyme fresh
• 2 teaspoons salt
• 1/4 teaspoon ground pepper optional
• 8 ounces mushrooms sliced
• 2 plantains green, peeled and cut into 1/2 inch chunks
• 1/4 cup parsley chopped, for garnish (optional)

Instructions

• Heat 2 tablespoons of the olive oil in a stockpot or Dutch oven over medium-high heat. Add the zucchini and saute, stirring frequently, until browned and soft, 8 to 10 minutes.
• Transfer the zucchini to a blender and pour in the stock. Blend on high until completely smooth. 1 to 2 minutes. Set aside.
• Add the remaining tablespoon of olive oil to the pot. Add the onion, carrots, and celery and saute, stirring frequently, until the onion is starting to caramelize, 7 to 8 minutes.
• Add the ground beef, bay leaf, rosemary. and thyme to the vegetables, breaking up the meat with a spoon or spatula. Season with the salt and pepper. Brown the meat, stirring infrequently to avoid breaking it up too much, 8 to 10 minutes.
• Add the mushrooms, plantains, and zucchini puree to the pot and bring to a simmer. Reduce the heat to medium-low and cook, uncovered, for 20 minutes, stirring occasionally. Taste for seasoning and add more salt, if desired.
• Remove the thyme and rosemary stems and the bay leaf before serving. Garnish with parsley, if desired.

Nutrition

Nutrition Facts

Hamburger Stew

Amount per Serving

Calories

461

% Daily Value*

Fat

 

23

g

35

%

Saturated Fat

 

7

g

44

%

Trans Fat

 

1

g

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

12

g

Cholesterol

 

98

mg

33

%

Sodium

 

1162

mg

51

%

Potassium

 

1535

mg

44

%

Carbohydrates

 

30

g

10

%

Fiber

 

4

g

17

%

Sugar

 

16

g

18

%

Protein

 

36

g

72

%

Vitamin A

 

6243

IU

125

%

Vitamin C

 

31

mg

38

%

Calcium

 

77

mg

8

%

Iron

 

5

mg

28

%

* Percent Daily Values are based on a 2000 calorie diet.

Notes

Omit pepper for AIP