Heartburn-Friendly Vegetable Beef Stew Recipe

Beef and vegetable soup with spoon and bread
Brian Hagiwara/Photolibrary/Getty Images
Total Time 55 min
Prep 15 min, Cook 40 min
Yield 4 servings Vegetable Beef Stew

This recipe for Vegetable Beef Stew is a hearty, stick-to-your-ribs meal that is heartburn-friendly because it is low in fat, a known acid reflux and heartburn trigger.

The best cut of beef to use in a stew is chuck roast or another tough cut of beef (see the list, below, after the directions for this recipe) that will benefit from braising, a form of moist-heat cooking.

Ingredients

  • Nonstick cooking spray
  • 1 tablespoon vegetable oil
  • 1 pound beef chuck roast or other tough cut, fat removed and cubed
  • 1 (14-ounce) can beef broth
  • 2/3 cup water
  • 3 1/2 cups red potatoes, scrubbed, peeled or unpeeled and cubed
  • 2 cups sliced peeled carrots
  • 1/2 cup sliced celery
  • 1/2 cup frozen peas

Preparation

  1. Spray a large saucepan with nonstick cooking spray. Add 1 tablespoon vegetable oil to the pan and, over a medium-high heat, heat until oil is hot.
  2. Add 1 pound cubes of beef and cook 3 to 4 minutes, or until browned on all sides. Remove beef and set aside.
  3. Add 1 (14-ounce) can beef broth and 2/3 cup water to saucepan. Add 3 1/2 cups peeled or unpeeled red potato cubes, 2 cups sliced peeled carrots, and 1/2 cup celery. Heat until boiling.
  1. Return beef to the saucepan containing the vegetables and broth, and bring back to a boil. Cover, reduce heat to low, and simmer for 30 to 60 minutes, or until meat is tender.
  2. Add 1/2 cup frozen peas. Cook for an additional 2 minutes.

Note: This is best made the day before, if possible, for even better flavor. Additionally, you will be able to skim off any congealed fat that rises to the surface before reheating and serving.

The Best Beef Cuts for Stew

Tough cuts of beef that don't have as much fat but lots of collagen or connective tissue are perfect for stew. The connective tissue is what melts away during long cooking making the meat fork tender. Any of the following cuts can be used to make stew, although chuck roast is the traditional preferred cut: 

  • Chuck, Chuck Shoulder, Chuck Roast, Chuck-Eye Roast, Top Chuck
  • Bottom Round Roast, Bottom Eye Roast, Rump Roast, Eye of Round Roast, Top Round, Round Tip Roast
  • English Roast, Pot Roast

The Difference Between Heartburn and Acid Reflux

Although often used interchangeably, there is a difference between heartburn and acid reflux.

  • Acid reflux occurs when stomach acid regurgitates up into the esophagus. Reflux is the cause of heartburn. However, you may feel no pain at all when reflux occurs.
  • Heartburn is a sensation of tightness, pain, or discomfort in the middle of the chest that can— but not always does—follow an occurrence of acid reflux. Heartburn is exactly what it would feel like if acid ate away at the lining of your esophagus, because that's exactly what is happening.

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