Lectin-Free Boeuf Bourguignon

Comfort food can indeed be healthy, flavorful, and Plant Paradox compliant. Enter the lectin-free boeuf bourguignon: a hearty, delicious stew that’s perfect for the whole family. This dish is as adaptable as it is tasty, and I’ve provided a basic framework that allows for adjustments according to preference.

A Boeuf Bourguignon with More Veggies

As the colder seasons approach, there’s an undeniable appeal in warm, comforting dishes like soups and stews. In staying true to the traditional version, this recipe prominently features chunks of meat, mushrooms, and carrots.

While this dish demands a few hours of dedication in the kitchen, much of this time involves simply allowing the beef to simmer. This hands-off approach gives you the freedom to attend to other tasks. Should you prefer, you can also use the oven.

Note on Carrots and Mushrooms

There’s some debate about cooked carrots within the Plant Paradox community due to their glycemic index. However, it’s the glycemic load that truly matters when consuming them. If you have concerns, especially related to diabetes or insulin sensitivity, monitor your blood sugar after consuming. Alternatively, consider swapping out the carrots for other root vegetables like parsnips, rutabagas, or turnips.

For the mushrooms, small-sized cremini are recommended, though larger ones can be cut into chunks. For those averse to the texture of mushrooms, simply chop them finer.

Embracing ‘Condimeat’

Many traditional recipes use more beef and even bacon. In keeping this version clean and more Plant Paradox-friendly, I’ve emphasized vegetables over meat. The term “condimeat” cleverly describes the use of meat as a condiment rather than the main component.

When choosing your beef, ensure it’s 100% grass-fed, sometimes called grass-fed, grass-finished. For this recipe, specifically, stewing beef is ideal due to its rich flavors and the ability to tenderize over prolonged cooking. Cuts like brisket and chuck will work.

Ingredients for Beef Bourguignon

• 1 lb grass-fed stewing beef, cut into small chunks
• Avocado oil for frying
• 1 medium red onion, chopped
• 1 medium carrot, chopped (for initial cooking)
• 3 stalks celery
• Fresh thyme (small bouquet)
• 1 cup high-quality red wine
• 2 cups beef/bone stock or broth
• 4-5 cups small cremini mushrooms, whole or halved
• 2 cups frozen pearl onions, whole
• 3 medium carrots, cut into large chunks (for later addition)
• 2 tablespoons tapioca flour (adjust as needed)
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish

How to Make Lectin-Free Beef Bourguignon

• Pat the beef dry and season with salt and pepper. In a heavy stew pan or pot (I used a Staub), brown the beef in batches using avocado oil, without overcrowding them. Set the browned beef aside.

• In the same pan, sauté the chopped red onion, carrot, and celery until they become translucent and aromatic. These vegetables will be discarded later.
• Return the beef, along with any accumulated juices, to the pot. Add the fresh thyme, and stir well. Pour in the red wine and allow it to simmer for a few minutes to burn off the alcohol. Add the beef stock, bring to a boil, then reduce the heat, cover, and let it simmer on low heat until the beef is tender. It could take 2 to 3 hours.

• Once the beef is nearly done, remove the meat pieces from the pot. Strain the cooking liquid through a sieve, pressing down on the vegetables to extract as much liquid as possible. Discard the vegetables.
• Pour the strained liquid back into the pot and return the beef. Season with salt and pepper, then let it simmer.
• In a separate skillet, heat some avocado oil and sauté the mushrooms until they’re aromatic and slightly browned. Add the larger carrot chunks and sauté for an additional 7-10 minutes.

• In a separate bowl, mix the tapioca flour with cold water to create a slurry. Take a small amount of the hot cooking liquid from the pan and mix it into the slurry to temper. Gradually add this mixture back to the main pan, stirring continuously.
• Add the sautéed mushrooms, carrot chunks, and pearl onions to the stew pot. Taste and adjust the seasoning if needed. Allow the mixture to simmer for an additional 10 minutes. If the stew is too thin, add more tapioca slurry. Before serving, stir in some chopped fresh parsley and sprinkle more on top as a garnish.
• Serve the boeuf bourguignon with your choice of side dishes. Steamed broccoli, rice, sauerkraut, fermented okra, or a cauliflower-carrot-parsnip purée are all delightful complements.

Serving Suggestions

Pair the stew with a variety of vegetables, purées, and salads to strike a balance between plant-centered and paleo diets.

While I personally enjoy this dish with steamed broccoli, my husband, who isn’t strictly on the Plant Paradox program, prefers it with reheated Indian basmati rice—a resistant starch approved for Plant Paradox Phase 3.

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