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AIP Beef Stew Recipe with Cauliflower Mash

Louise | June 18
AIP Beef Stew with Cauliflower Mash #aip

A hearty, comforting beef stew that simmers away in herbs and our fantastic (pre-made) Beet-and-Carrot sauce. Served over cauliflower mash, this is a winner dinner! Our AIP beef stew skips on the inflammatory ingredients like tomatoes and potatoes, to create a clean beef stew you can feel good about eating, knowing that it is good for your body as well as your soul. With flavorful beef, a selection of tender veggies, and a savory mix of fresh herbs, this stew is packed full of delicious and nutritious flavors that will please anyone at your table.

Why Cut Out Tomatoes (and Other Nightshades) and How to Replace Them

It seems like nightshades are everywhere, potatoes, tomatoes, peppers, it’s hard to imagine cutting them out entirely. But there are good reasons to take that step.

Nightshades contain saponins, which are a type of chemical compound linked with negative health effects and leaky gut [1]. Because of this, it is recommended to avoid nightshades on AIP.

With nightshades in so many different places, you may wonder what you can use as a substitute. This stew has substitutes for two of the most common nightshades, tomatoes and potatoes.

Tomatoes are a hard ingredient to substitute. They are tangy and fresh when raw, jammy and a little sweet when cooked. It all depends on what role they play in the original recipe. In this case, tomato sauce is swapped for a satisfying carrot and beet sauce. This is the same combo used in this AIP ketchup.

Cauliflower mash stands in for mashed potatoes here too. Cauliflower is an excellent potato replacement.

Choosing the Right Broth for the Job

It’s important to be aware of the ingredients in your broth because most beef broth recipes use tomatoes and pepper, both of which are not AIP-friendly. The best way to make sure is suitable for AIP is to make it yourself, with a recipe like this AIP beef bone broth.

More AIP-Friendly Beef Recipes to Cook for Your Family and Friends

From steak to ground beef and everything in between, there are so many beef recipes to try out. So whether you’re looking for the perfect dish for a special meal or a new favorite to add to your weeknight meal rotation, we have a recipe for you.

For more ideas, check out this list of more than 30 flavorful AIP beef recipes!

AIP Beef Stew with Cauliflower Mash #aip

AIP Beef Stew with Cauliflower Mash #aip

AIP Beef Stew with Cauliflower Mash

  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 2+ hours
  • Total Time: 32 minute
  • Yield: 4 servings 1x
  • Category: Dinner, Entree
  • Cuisine: American


You can’t go wrong with this hearty stew for dinner!


  • 1 Tablespoon (15 ml) of olive oil
  • 21 oz diced stewing beef chunks (600g)
  • 1 medium onion (110 g), peeled and diced
  • 2 garlic cloves (6 g), peeled and crushed
  • 5.3oz white button mushrooms (150g), sliced
  • 1 large carrot (50 g), peeled and cut into chunks
  • 2 cups (480 ml) of beef broth
  • 1 cup Carrot-and-Beet sauce
  • 1 sprigs rosemary
  • 3 sprigs thyme, plus extra to garnish
  • 1 bay leaf
  • 1 large zucchini (120 g), cut into chunks
  • salt

For the cauliflower mash

  • 1 large head cauliflower (600 g)
  • 1 Tablespoon (15 ml) of ghee
  • salt


  1. Heat the oil in a large pan and brown the beef in batches over high heat. Remove with a slotted spoon and set aside. Add the onion and garlic to the same pan and cook over a low-moderate heat until softened. Add the mushrooms and carrots and increase the heat, cooking until they have caramelised.
  2. Return the beef to the pan, along with any resting juices and pour the broth and the Carrot-and-Beet sauce into the pan. Add the herbs and bring to a simmer. Once simmering, reduce the heat to very low and cover with a lid, cooking for 2 hours. Stir occasionally. Add the chopped courgettes in the final hour.
  3. While the stew is cooking, chop the cauliflower into equal-sized medium chunks. Add to a pan of boiling, salted water and cook until completely tender. Drain well and add the ghee. Mash until completely soft. Season with salt and set aside to keep warm.
  4. After 2 hours of cooking the beef stew, remove and discard any visible herbs and check the consistency of the sauce. If it has not thickened enough, increase the heat and cook without a lid for a few minutes, stirring regularly. Season with salt and serve with cauliflower mash.


All nutritional data are estimated and based on per serving amounts.


  • Calories: 597
  • Sugar: 13 g
  • Fat: 43 g
  • Carbohydrates: 22 g
  • Fiber: 6 g
  • Protein: 30 g
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