Looking for a comforting meal that won’t upset sensitive stomachs? This Gluten Free Beef and Quinoa Stew delivers all the warmth and satisfaction of traditional beef stew without any gluten. Tender chunks of beef, protein-rich quinoa, and fresh vegetables come together in a savory broth for a nutritious, hearty meal that’s perfect for cold evenings. With 32g of protein per serving, this stew will keep you satisfied for hours while accommodating dietary needs.

Gluten-Free Hearty Beef and Quinoa Stew

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Course: SoupsCuisine: American, WesternDifficulty: Easy

Servings

10

servings

Prep time

20

minutes

Cooking time

40

minutes

Calories

404

kcal

This Gluten-Free Beef and Quinoa Stew brings all the warmth and satisfaction of a traditional beef stew without the gluten. Protein-packed quinoa replaces the traditional barley, creating a nutritious and hearty dish that’s perfect for anyone with gluten sensitivities. The combination of tender beef, nutrient-rich quinoa, and fresh vegetables simmered in a flavorful broth makes for a delicious and wholesome meal that doesn’t compromise on taste or texture.

Ingredients

• 1 1/2 lbs beef stew meat (trimmed and cut into 1/2 inch pieces)

• 2 Tbs vegetable oil

• 2 onions, chopped finely

• 2 celery ribs, chopped finely

• 4 carrots, peeled and sliced into 1/4 inch pieces

• 2 Tbs cornstarch or gluten-free flour blend

• 8 cups gluten-free beef stock

• 1 cup water

• 1 can white northern beans

• 2 cups uncooked quinoa or rice (to replace the 16 oz of barley)

• 2 cloves minced garlic (optional)

Directions

• Add water to a pot, and bring to a boil. Add the quinoa and cook according to package directions (typically 15 minutes).
• While quinoa cooks, chop carrots, celery, and onion, then set aside.
• Trim fat off beef and cut into bite-sized pieces.
• When close to done with the prep work, pre-heat a large dutch oven pot until close to smoking.
• Add in oil, and meat. Salt and pepper if you would like to.
• Add all the vegetables to the meat and cook together about 8 minutes.
• Rinse the northern beans, and add to the pot.
• In a small bowl, mix the cornstarch with a little cold water to make a slurry.
• Drain the quinoa (it’s okay if it isn’t completely done according to the package). Add drained quinoa to the pot.
• Pour in the gluten-free beef stock and stir in the cornstarch slurry.
• Cook over medium heat until the vegetables and the quinoa are soft, about 10-12 minutes.
• Enjoy. Top with any gluten-free seasonings you think would taste good if you are so inclined.

Nutrition Facts

• Serving Size: 2.4g
• Total number of serves: 10
• Calories: 404kcal
• Fat: 13g
• Saturated Fat: 4.5g
• Trans Fat: 0g
• Cholesterol: 70mg
• Sodium: 748mg
• Potassium: 850mg
• Carbohydrates: 36.2g
• Fiber: 5g
• Sugar: 4g
• Protein: 32.6g
• Calcium: 100mg
• Iron: 6.5mg
• Vitamin D: 0mg

Recommendations for Making the Recipes More Diabetic-Friendly:

• Serve smaller portions (1.5 cups instead of 2.4 cups)
• Reduce the amount of barley or quinoa by 1/3 to 1/2
• Increase the proportion of non-starchy vegetables

Consider using the “Diabetes Plate” method: fill half your plate with non-starchy vegetables, a quarter with protein, and a quarter with carbohydrates

More Hearty Stew Options to Try

This Gluten-Free Beef and Quinoa Stew offers all the heartiness of a traditional beef stew while accommodating those with gluten sensitivities. If you’re not concerned about gluten in your diet, be sure to check out our classic Beef and Barley Soup recipe, which features pearl barley for a delightfully chewy texture. Both stews are protein-packed and perfect for meal prep, but this quinoa version ensures everyone at your table can enjoy a warming bowl of comfort food, regardless of dietary restrictions. The best part? This stew freezes beautifully, making it perfect for busy weeknights when you need a nutritious, satisfying meal with minimal effort.