Barbados Beef Stew
A hearty Barbados Beef Stew featuring tender beef, sweet raisins, and warming spices, perfect for comforting meals and pairs well with rice or noodles.
Ingredients
Instructions
- Sprinkle beef with flour and brown in oil.
- Add tomatoes, sliced onions, celery salt, salt, and pepper.
- Combine vinegar, molasses, and water; add to the meat mixture.
- Cover and simmer until the meat is tender.
- Add sliced carrots, raisins, and ginger.
- Cook until the carrots are tender and flavors meld.
Tips & Substitutions
For added depth, marinate the stew meat in vinegar and spices for a few hours before cooking. You can substitute the molasses with brown sugar if needed, and use any variety of tomatoes, including diced or crushed. If you prefer a thicker stew, you can add more flour or let it simmer uncovered to reduce the liquid.
Serving Suggestions
Serve this hearty beef stew with crusty bread or over a bed of rice, which pairs beautifully with Pea-Jag. A side of steamed vegetables or a fresh salad would complement the rich flavors. For a complete meal, consider serving it alongside Mock Strawberry Preserves for a touch of sweetness.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm on the stove over low heat, adding a splash of water if the stew thickens too much. This stew also freezes well; just thaw and reheat thoroughly before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Barbados Beef Stew contains roughly 557 calories, with 12g protein, 93g carbohydrates, and 17g fat. It is an excellent source of vitamin A (90% of the Daily Value), vitamin C (74% of the Daily Value), and dietary fiber (47% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 706mg per serving (31% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a slow cooker for this recipe?
Yes, you can adapt this recipe for a slow cooker. Brown the meat and then add all ingredients to the slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours until the meat is tender.
What type of beef is best for stew?
For stews, tougher cuts of beef like chuck or round are ideal as they become tender through slow cooking. Look for meat with good marbling for added flavor and tenderness.
Can I add other vegetables?
Absolutely! Feel free to add potatoes, bell peppers, or even greens like kale. Just adjust the cooking time accordingly, adding quicker-cooking vegetables later in the process to avoid overcooking.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).