Beef stew with 'ulu

Recipe and post created by: Ke’alohi Naipo, Registered Dietitian 

What is beef stew with 'ulu?

 Hawai'i's take on beef stew, so comforting and perfect for anytime of the year!

There are so many variations of this recipe circulating the internet, but I shared this on my IG and a number of folks reached out for this recipe. Local beef stew is hearty mixture of beef, carrots, celery, onion and potato in a tomato based sauce. It's typically made with potatoes, but I've substituted 'ulu (breadfruit) for some variety and nutrition. You could really use any starchy vegetable here like kalo (taro) or 'uala (sweet potato), or if you're fancy a variety!

Recipe: Beef stew with ‘ulu

Ingredients

2# stew meat, beef, cubed

1 can tomato sauce 

1/2 sweet onion, sliced 

4 carrots, peeled and cubed 

3 cloves garlic, minced

1 1/2 cup cooked 'ulu, cubed 

1 tsp. pa'akai

½ tsp. pepper

3 tbsp flour 

1 tbsp. oil 

4 cups beef broth 

1 cup water (+ 1/2 cup optional for extra liquid)

Directions: 

1. Combine flour, salt & pepper. Toss beef in flour mixture. 
2. Heat olive oil in a large dutch oven or pot. Cook the beef and onions until browned. 
3. Add beef broth while scraping up any brown bits in the pan. 
4. Reduce heat to medium low, cover and simmer for 1 hour or until beef is tender (maybe up to 90 minutes.)
5. Add carrots and tomato sauce. Cook for another 20-minutes or until carrots are tender. 
6. Add cooked 'ulu and stir until mixed thoroughly
7. Season with salt and pepper to taste.  
8. Optional: add additional water for more broth. I add more liquid when reheating leftovers as the 'ulu will soak up much of the liquid.  

If you need more help, don’t hesitate to reach out to a dietitian for more personalized nutrition support. You can schedule a free call here with Ke’alohi to learn more about working together.