Beef & Farro Harvest Stew

Why This Recipe

A rustic beef stew with tender chuck, chewy farro, and earthy root vegetables in a balsamic-tomato broth — pressure-cooked in 35 minutes for cozy, complete-protein warmth.

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced (~1 cup)
• 2 cloves garlic, minced
• 1 tbsp tomato paste
• 1 lb beef chuck roast, cut into 1-inch chunks
• ¾ cup farro, rinsed
• 1 can (14.5 oz) diced tomatoes, with juice
• 1 large carrot, diced (~½ cup)
• 1 medium parsnip, diced (~½ cup)
• 1½ cup beef broth
• 1 tbsp balsamic vinegar
• 1 tsp dried rosemary
• 1 tsp dried thyme
• ½ tsp smoked paprika
• ¼ tsp ground allspice
• Salt and black pepper, to taste
• 2 tbsp chopped fresh parsley (optional garnish)

Instructions

1. Prep: Dice beef, onion, carrot, parsnip; mince garlic. Rinse farro.
2. Sauté: Olive oil + onion—3–4 min until soft. Add garlic—30–60 seconds. Brown beef—5–6 minutes.
3. Bloom: Add rosemary, thyme. Cook 1 min. Stir constantly.
4. Deglaze: Add broth. Stir well, scraping bottom clean.
5. Combine: Add smoked paprika, allspice, farro, tomatoes with juice, carrot, parsnip, tomato paste, balsamic vinegar. Stir well. Cancel sauté.
6. Cook: Seal → High pressure 25 min → Natural release 10 min → Vent
7. Adjust: Stir. Add salt, pepper to taste. Add thickener or sauté 2-3 minutes if needed.

Macros per 1½-cup serving (approximate)

• Calories: 380 kcals
• Protein: 28g
• Carbs: 35g
• Fat: 14g
• Fiber: 8g

Pair with 6 Triscuits for 31g protein, 11g fiber, and 500 kcals.

Pro Tips

• Start with ½ tsp salt and 4 grinds of pepper.
• Garnish with crumbled blue cheese.
• If cooking for single meal, consider bumping spices 50%.
• Triscuit test: If stew runs off a cracker, it needs thickening. Mix 1 tbsp cornstarch + 2 tbsp cold water, switch to Sauté, stir in slurry, simmer 2–3 minutes.

Storage

• Fridge → 5 days.
• Freezer → 3 months.

Reheat

90 seconds in microwave. Day-one fresh.