Nothing beats the comfort of a steaming bowl of stew on a cold evening, especially when it’s packed with protein and vibrant green vegetables. This high-protein Irish stew with green veggies takes the soul-soothing essence of a traditional Irish lamb stew and gives it a health-forward boost with lean beef, legumes, and nutrient-dense greens. It’s the kind of dish that tastes like home but fuels your body like a power meal. Whether you're looking for a hearty beef stew or a modern spin on a gluten free beef stew, this recipe brings it all to the table.
Let’s break it down, from the ingredients that make this stew sing to the pairings that will turn it into a full-blown comfort meal.
High-Protein Irish Stew with Green Veggies
Prep Time 25 minutes mins
Cook Time 2 hours hrs
Total Time 2 hours hrs 25 minutes mins
Course Main Course
Cuisine Irish
Large Dutch oven or heavy-bottomed pot Perfect for slow simmering and developing rich flavors. You can also use a slow cooker for an Irish stew crockpot version.
Wooden Spoon or Spatula For stirring and scraping browned bits from the bottom of the pan.
Ladle Makes serving cleaner and easier.
Sharp chef’s knife and sturdy cutting board Prepping your meat and vegetables is easier (and safer) with the right tools.
Mixing bowl For tossing beef in seasoning or thickener.
Proteins
- 1.5 lbs beef chuck trimmed and cut into 1-inch cubes (lean and marbled cuts work best for a tender beef stew)
- 1 cup canned white beans drained and rinsed (great for fiber and plant-based protein)
- 1 cup green lentils rinsed (they add bulk and a satisfying texture)
Vegetables
- 2 medium carrots sliced into rounds
- 2 parsnips chopped
- 3 cups green cabbage shredded
- 2 cups kale chopped
- 1 leek white and light green parts only, sliced
- 2 celery stalks diced
- 1 yellow onion chopped
- 4 cloves garlic minced
- 1 cup frozen peas
- 1 cup green beans trimmed and halved
Liquids
- 4 cups low-sodium beef broth or vegetable broth for a vegan beef stew alternative
- 1 cup dry red wine optional but adds depth for a beef stew with red wine
- 2 tablespoons tomato paste
- 1 tablespoon Worcestershire sauce
Herbs and Seasonings
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 2 bay leaves
- Salt and pepper to taste
- Olive oil for searing
Thickening
- 2 tablespoons arrowroot powder or cornstarch mixed with 3 tablespoons water for a naturally gluten free beef stew
Sear the Beef
Start by heating a tablespoon of olive oil in your Dutch oven over medium-high heat. Season the beef cubes with salt and pepper. Sear them in batches until browned on all sides. This step is key to building flavor in any thick beef stew. Once browned, set the beef aside.
Sauté the Aromatics
In the same pot, add a little more olive oil and sauté the onions, leeks, and garlic until softened—about 5 minutes. Scrape up any browned bits left from the beef for extra richness.
Deglaze with Red Wine
Pour in the red wine to deglaze the pot. Let it simmer for 2–3 minutes to cook off the alcohol and deepen the base of your stew. This is optional but adds a touch of elegance, much like a French-inspired creamy beef stew base.
Build the Stew
Add the tomato paste, Worcestershire sauce, thyme, rosemary, bay leaves, and a pinch of salt and pepper. Stir to coat the aromatics and create a paste. Then add the seared beef, white beans, lentils, carrots, parsnips, celery, cabbage, and green beans.
Pour in the broth and bring everything to a simmer. Reduce heat to low, cover, and cook gently for about 90 minutes, stirring occasionally.
Add the Greens
At the 90-minute mark, stir in the kale and frozen peas. Let the stew continue to simmer uncovered for another 20–30 minutes until the beef is fall-apart tender and the lentils are cooked through.
Thicken the Broth
Mix your arrowroot powder (or cornstarch) with cold water to make a slurry. Stir it into the stew and simmer for another 5 minutes until thickened to your liking.
Taste and Finish
Remove the bay leaves. Taste the stew and adjust seasoning if necessary. The result should be a silky, rich, and nourishing pot of goodness that sits somewhere between a traditional Irish vegetable soup and a modern hearty beef stew.
Pairings
This high-protein stew is filling enough on its own, but a few smart pairings can elevate the meal even further:
Bread
- Brown soda bread: A classic Irish pairing, especially if you want a traditional touch.
- Gluten-free oat rolls: Ideal for dipping if you’re keeping things gluten free.
- Garlic mashed potatoes: If you want to serve the stew over a base, this gives it a warm, comforting finish.
Beverages
- Dry red wine: A natural match to echo the wine in the stew.
- Irish stout or porter: For an earthy, rich contrast.
- Herbal tea or sparkling water: For a lighter, non-alcoholic option.
Salad
A crisp green salad with arugula, shaved fennel, and lemon vinaigrette adds a refreshing balance to the rich stew.
FAQs
1. Can I make this with lamb instead of beef?
Absolutely. For a traditional Irish lamb stew, substitute the beef with lamb shoulder or leg, cut into chunks. Follow the same cooking method—lamb will bring a deeper, more gamey flavor.
2. Can this be made vegan?
Yes. Swap the beef with mushrooms (like cremini or portobello), add more beans or lentils, and use vegetable broth. You’ll end up with a satisfying vegan beef stew that still checks all the boxes for warmth and heartiness.
3. Is this stew freezer-friendly?
Definitely. Let it cool completely and store in airtight containers. It freezes well for up to 3 months. Just thaw overnight in the fridge and reheat on the stovetop.
4. What cut of beef works best?
Beef chuck is ideal. It’s marbled, becomes tender after a long simmer, and is budget-friendly. You can also use beef shank or brisket for equally satisfying results.
5. Can I use a crockpot?
Yes. To make this as an Irish stew crockpot version, brown the beef and aromatics first, then transfer everything to the crockpot. Cook on low for 8 hours or high for 4–5 hours. Add greens and thickener during the final 30 minutes.
