Cowboy Stew

Cowboy Stew is a hearty, one-pot meal straight from American ranch kitchens—loaded with ground beef, beans, corn, tomatoes, and potatoes in a smoky, mildly spiced broth. It’s a filling, budget-friendly dinner that stretches far, warms you up on cold nights, and tastes even better as leftovers. Simple to make with pantry staples, it’s perfect for family meals or batch cooking

Cowboy Stew

Ingredients

  • For 6–8 servings, gather these items:
  • 500 grams lean ground beef
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 4 medium potatoes, peeled and diced
  • 2 cans (400 grams each) diced tomatoes
  • 1 can (400 grams) kidney beans, drained and rinsed
  • 1 can (400 grams) pinto beans, drained and rinsed
  • 1 can (400 grams) sweet corn, drained
  • 4 cups low-sodium beef broth
  • 2 tablespoons tomato paste
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • ½ teaspoon dried oregano
  • Salt and black pepper to taste
  • Optional: ½ teaspoon cayenne for heat, fresh coriander or green onions for garnish

Direction

  • Step 1: In a large pot or Dutch oven, brown ground beef over medium heat 6–8 minutes, breaking it up with a spoon until no pink remains. Drain excess fat if needed.
  • Step 2: Add chopped onion and minced garlic. Sauté 4–5 minutes until onion softens.
  • Step 3: Stir in tomato paste, chili powder, cumin, smoked paprika, oregano, salt, and pepper. Cook 1 minute to toast the spices.
  • Step 4: Add diced potatoes, diced tomatoes with juice, both beans, corn, and beef broth. Stir well to combine.
  • Step 5: Bring to a boil, then reduce heat to low. Cover and simmer 30–40 minutes, stirring occasionally, until potatoes are tender and flavors meld.
  • Step 6: Taste and adjust seasoning—more salt, pepper, or a pinch of cayenne for heat. Serve hot, garnished with fresh coriander or green onions.

Nutrients Information

Per serving (about 1½ cups, approximate values with lean beef):

  • Calories: 320 to 360
  • Total Fat: 10 to 12 grams
  • Saturated Fat: 3 to 4 grams
  • Cholesterol: 60 to 80 milligrams
  • Sodium: 500 to 650 milligrams (lower with low-sodium broth)
  • Total Carbohydrates: 38 to 44 grams
  • Dietary Fiber: 10 to 12 grams
  • Sugars: 7 grams (natural from veggies/tomatoes)
  • Protein: 24 to 28 grams
  • High in lean protein from beef, fiber from beans for heart health and fullness, vitamin C from tomatoes, potassium from potatoes, and iron. A nutrient-dense, filling stew when portioned with whole grains.

Recipes Credit

Contributed by United States Department of Agriculture (USDA) Extension Service