Enjoy Cancer-Fighting Irish Stew Recipe for St. Patrick’s Day
St. Patrick’s Day is just three weeks away on March 17. And with it comes a longing for everything green, from green beer to anything that originates from the greenest place on Earth, the Emerald Isle. Ireland also gives us food staples like root vegetables and lean meat. So let’s use them in a recipe to honor the day while giving ourselves a healthy, delicious, cancer-fighting All-American Irish Stew.
Irish Stew, or Stobhach gaelach, as it’s called in Gaelic, is traditionally made with lamb or mutton (mutton is the less tender meat from a sheep over two years of age). To some, true Irish stew only consists of lamb, onions, potatoes, and no other root vegetables. This version uses beef, reflecting this dish’s evolution into American cuisine.
Our recipe also boasts hearty vegetables like carrots and parsnips, which contain carotenoids, potent antioxidants that help maintain healthy cells. We’ve also added more color and nutrition with carrots and parsnips. Parsnips are a member of the carrot family and they provide a slightly nutty and sweet quality to the mixture. The pungency of fresh, chopped rosemary enhances the aroma as the stew simmers.
By pairing it with a fresh salad or steamed veggies, this stew packs a real cancer-fighting punch of flavor that will warm you from head to toe and bring you the luck of the Irish.
American Irish Stew Ingredients
- 1 Tbsp. extra virgin olive oil
- 1 1/4 lbs. beef, top round, cut into 3/4-inch pieces (stew beef with the fat trimmed may be substituted)
- 3 cloves garlic, minced
- Salt and freshly ground pepper to taste
- 1 medium onion, coarsely chopped
- 3 medium carrots, peeled and cut into 3/4-inch pieces
- 2 medium parsnips, cut into large chunks (optional)
- 3 cups low-fat, reduced-sodium beef broth, or as needed
- 4 medium russet potatoes, peeled and cut into large chunks
- 1 Tbsp. chopped fresh rosemary
- 1 leek, coarsely chopped
- 2 Tbsp. chopped fresh parsley
Heat oil in large pot over medium-high heat. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook for 3 to 4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer for about 75 minutes or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer uncovered until potatoes are tender. Do not overcook to avoid potatoes falling apart.
Serve hot and garnish with parsley.
Makes 6 servings (one service is 1.25 cups). Each serving includes just 370 calories, 8 grams total fat (2 grams saturated fat), 43 grams carbohydrate, 32 grams protein, 6 grams dietary fiber, and 427 mg sodium.
This recipe was created in the test kitchens of the American Institute for Cancer Research.