How to make blood sugar friendly Beef and Onion Stew
There’s something magical about a dish that transforms two humble ingredients—tender beef and caramelized white onions—into pure comfort food heaven. This Beef and Onion Stew isn’t just a meal: it’s a smart choice for managing blood sugar levels. With its focus on high-protein beef, low glycemic onions, and minimal carbs, it helps promote stable glucose without spikes.
While browsing on X, I came across a dish being prepared by a woman from Egypt. The clip lacked audio, and no recipe or spice list was given.
The only clear takeaway was that the beef and onions must be equal in quantity. The ease of preparation excited me. Already armed with spices from my Trinidadian Indian heritage, a trip to the supermarket to grab some beef and white onions was a breeze.
Tip: I caramelized the onions low and slow as I usually do when cooking onions. The magic happens from sautéeing the onions until they caramelize so they could melt into the sauce—sweet, savory, and utterly irresistible. (The lady in the video did not caramelize beforehand). This rich, hearty Beef and Onion Stew delivers ultimate comfort food with tender beef chunks bathed in a silky, deeply flavorful onion gravy. Perfect for my husband and me.
So, come stew with me!
INGREDIENTS
• 1 1/4 lbs (.5 kg) stewing beef or any beef suited for slow cooking cut into 1½-inch cubes
• 11/2 large white onion (the same weight as the beef) thinly sliced. Yellow onion will do.
• 1 tbsp olive oil (or oil of choice)
• 1 tbsp butter
• 2 cups beef broth (plain water may do in a pinch but adjust seasonings to taste)
• 2 bay leaves
• 3 garlic cloves, minced
• 1 cinnamon stick
• ½ tsp ginger powder of 10g grated ginger
• Salt and black pepper, to taste
1-2 tsp of mixed spices (dried thyme, coriander, cumin, clove, nutmeg, cinnamon, peppercorn. I ground these with a tiny mortar and pestle)
STEP BY STEP INSTRUCTIONS
1. Prep the beef
Wash the beef cubes then pat them dry with paper towels. (This helps them brown properly.) Season with salt and black pepper.
2. Brown the beef
Heat the oil in a Dutch oven or heavy pot over medium-high heat. (Work in batches as to not overcrowd the pot). Sear the beef cubes for 2-3 minutes per side until deeply browned. Transfer to a plate and set aside.
3. Caramelize the onions
Reduce the heat to low. Add the butter to the pot and when it is melted, add the onions and stir for about 5 minutes. Add the garlic, bay leaves, ginger, salt and mixed spices, and cover and cook for 20-30 minutes. Stir occasionally and check that it hasn’t dried up (add half cup water if it is dried). Keep cooking until the onions are soft, golden brown, and caramelized. (Don’t rush this stage as it is where the stew gets its signature sweetness and depth.)
4. Build the gravy
Slowly pour in the broth scraping up all the browned bits from the bottom of the pot. Let it simmer for 2-3 minutes to reduce slightly.
5. Combine and simmer
Return the browned beef (and any juices) to the pot. Bring to a gentle simmer, then cover while keeping the heat low. Cook for 1-2 hours, or as needed, stirring occasionally, until the beef is fork-tender and the sauce has thickened.
6. Finish and taste
Remove the bay leaves. Taste and adjust seasoning with salt and pepper.
7. Final Look
Your finished stew should be rich, glossy, and full of melt-in-your-mouth beef.
8. Serving
Ladle into bowls and serve hot.
This beef and onion stew isn’t just dinner: it’s comfort therapy while keeping insulin in check. And it’s even better the next day!
Who’s ready to cozy up with a bowl? Drop a comment if you’re making this tonight!