Sunchoke Beef Stew — geefee Recipe

Jerusalem Artichoke Beef Stew: a satisfying low-carb dish

Jerusalem artichoke (kikuimo) is notable for containing a lot of the soluble fiber inulin and having almost no starch. It’s gaining attention as a low-carb ingredient; when heated it becomes fluffy in texture and adds substance to a beef stew. When we actually made this, the natural sweetness of the Jerusalem artichoke paired beautifully with the creaminess of coconut milk, resulting in a very satisfying dish.

Ingredients and prep (2–3 servings)

• Beef (shoulder/chuck) 300g — We recommend a cut for stewing with lean meat to moderate fat
• Jerusalem artichoke 150g — The skin is edible, so wash well. If dirt bothers you, scrape with a spoon
• Carrot 1/2 (about 100g) — Peel and cut into large pieces
• Zucchini 1/2 (about 100g) — Slice into rounds
• Lemon juice 1 teaspoon — To prevent discoloration of the Jerusalem artichoke and for flavor
• Ghee (or butter) 2 tablespoons
• Ginger 1 clove — minced
• Turmeric 2 teaspoons — for aroma and color
• Bone broth 2-3 cups (or weak bouillon)
• Coconut milk 1 cup — for creaminess
• Salt to taste, cilantro (optional)

Alternatives: If you don’t have bone broth, water + bouillon cube works. Coconut milk can be substituted with soy milk, but the flavor will change.

Method (step-by-step)

1. Prep and sear the meat

Cut the beef into bite-sized pieces and lightly season with salt. Heat ghee 1 tablespoon in a pot and add the meat, searing the surface until nicely browned (high–medium heat, about 1 minute per side). Be careful not to burn it — the idea is to lock in the flavor. Once browned, remove and set aside.

2. Cook the spices and aromatics

Add the remaining ghee to the same pot, then add the minced ginger and turmeric and sauté until fragrant (1–2 minutes). Cook over moderately low-medium heat and stir frequently to avoid burning. Developing these aromas adds depth to the whole stew.

3. Simmering

Return the seared beef to the pot and pour in the bone broth. When it comes to a boil, skim off any scum, cover, and simmer over low–medium heat for 40–50 minutes, until the meat is tender. Slow cooking brings out the flavor.

4. Vegetables and finishing

Once the meat is tender, add the carrots and simmer for another 15 minutes. Then add the zucchini rounds and the roughly cut Jerusalem artichoke (leave the skin on), drizzle lemon juice 1 teaspoon, and simmer for about 10 minutes. Jerusalem artichoke becomes fluffy when cooked but can fall apart, so adjust the cooking time as needed. Finally, add the coconut milk and warm through, then season with salt. Serve and scatter roughly chopped cilantro on top if using.

Cooking tips and nutritional notes

• Handling Jerusalem artichoke: The skin is thin and edible, so you can use them as-is. Scrape off mud or tough spots lightly with a spoon or knife.
• About inulin: The inulin in Jerusalem artichoke is a prebiotic known to nourish good bacteria in the gut. However, eating too much can cause bloating, so if it’s your first time try a small amount.
• Adjusting flavor: Coconut milk adds creaminess, but you can reduce the amount and use heavy cream or unsweetened soy milk instead if you prefer. Turmeric is great for color, but if its flavor feels strong reduce to 1 teaspoon.
• Storage and reheating: Keep refrigerated for 2–3 days, or frozen for about a month. Reheat gently over low heat to reduce separation.

Conclusion

This turmeric-scented beef stew with Jerusalem artichoke combines the low-starch, fiber-rich kikuimo’s fluffy texture with the creaminess of coconut milk and the warmth of ginger. When we tried it, it was hearty and satisfying without feeling too heavy, making it a good option for those watching carbohydrate intake. Keep your digestion in mind, and consider adding this to this to your regular meal rotation.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.