Baby, it's cold outside! Which means it's time to turn up the heat in the kitchen! When the weather cools down, there's nothing better than cozy, comforting dinners that fill your house with amazing smells and your stomach with warm satisfaction. This Jamaican Beef Stew is one of my go-to recipes for the colder months because it's hearty, flavorful, gluten-free, and perfect for meal prep.
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What Makes Jamaican Beef Stew So Special
When I say "heat up," I'm not just talking about spice (although this stew does have a little kick!). I'm talking about warming spices - cinnamon, allspice, and other fragrant ingredients that boost circulation, aid digestion, and help your body stay cozy from the inside out.
That's part of what makes this Jamaican-inspired dish so incredible. It's not just about heat - it's about depth of flavor. Tender beef, sweet peppers, aromatic veggies, and those signature Caribbean spices come together in a stew that's rich, savory, and completely satisfying.
Jamaican Beef Stew Ingredients:
- 1 tablespoon ghee
- 1 ½ lbs. cubed beef stew meat
- 1 cup chopped white onion
- 1 cup sliced/peeled carrots
- 1 cup chopped bell pepper
- 1 teaspoon minced garlic
- 1 (15 oz) can fire-roasted tomatoes with chiles
- 3 cups beef stock
- 1 teaspoon coconut sugar
- 2 tablespoon hot sauce
- ½ teaspoon allspice
- ¼ teaspoon cinnamon
- 2 tablespoon coconut aminos
- 2 bay leaves
- ½ teaspoon sea salt
- ⅓ cup chopped green onion
- 1 ½ cups dry long-grain white rice
How do you make Jamaican Beef Stew?
It's super easy! The prep time is only 10 minutes. The prep is cooking the ingredients and then cooking the rice. Once stew ingredients are cooked, add in liquids for the stew's base and let it simmer.
Here are step-by-step cooking instructions for cooking Jamaican Beef Stew:
Step 1: Sear the Beef
Heat ghee in a 5-quart Dutch oven over medium heat for 2 minutes. Blot your beef cubes dry with a paper towel, then sear in the ghee for about 5 minutes until browned on all sides.
Step 2: Add the Veggies
Add carrots, onions, bell peppers, and garlic to the pot. Sauté for another 5 minutes, stirring occasionally until fragrant.
Step 3: Season & Simmer
Sprinkle in your spices (cinnamon, allspice, and coconut sugar), then stir in the tomatoes, beef stock, coconut aminos, hot sauce, sea salt, and bay leaves. Bring everything to a boil, reduce heat, cover, and let simmer gently for 2 hours.
Step 4: Cook the Rice
While the stew simmers, prepare the long-grain white rice according to package instructions.
Step 5: Finish & Serve
When the stew is thick and rich, remove the bay leaves, stir, and garnish with chopped green onion.
How to Portion Jamaican Beef Stew for Meal Prep
- Set up four one-compartment meal prep containers.
- Add 1 cup of cooked rice to each container.
- Top with 1½ ladles of Jamaican Beef Stew.
- Garnish with chopped green onions.
- Let cool completely before sealing and refrigerating.
This recipe makes four hearty servings that store beautifully - perfect for lunch or dinner throughout the week.
Storage & Freezing Tips
In the Fridge:
Store in airtight containers for 3-4 days.
In the Freezer:
Freeze in heavy-duty bags or containers for up to 6 months (best flavor within 4 months).
To Reheat:
Reheat in a microwave-safe glass container or on the stovetop until hot. Add a splash of broth if the stew has thickened too much.
Optional Add-Ins & Cooking Tips
- Use beef chuck: It gets even more tender the longer it cooks.
- Add red wine: For richer, bolder flavor - just ¼ cup goes a long way.
- Crockpot version: After searing the beef and sautéing veggies, transfer everything to your slow cooker. Add the liquids and bay leaves, then cook on high for 4½ hours or low for 8 hours.
- Thicken the stew: Prop the lid slightly to let steam escape, puree a small portion with an immersion blender, or mix in a slurry of water and gluten-free flour.
Nutrition (Per Serving)
Calories: 579 | Carbs: 67.5g | Protein: 45.8g | Fat: 12.8g | Fiber: 3g
FAQs
Yes, just adjust the cook time - brown rice takes longer and has a slightly nuttier flavor.
The flavor comes from allspice, cinnamon, and the balance of heat and sweetness. You can also add Scotch bonnet pepper for an authentic twist!
It has a mild to medium kick, but you can easily adjust the hot sauce or skip it for a milder version.
More Beef Stew meal prep recipes:
We love soups and stews as meal prep recipes because they're simple, delicious, nutritious, and easy on the wallet.
Here are two other beef stew meal prep recipes:
Try these and tell us what you think in the comments or on social media! (Instagram @mealpreponfleek or using #mealpreponfleek)
Equipment
- Crockpot
Ingredients
- 1 tablespoon ghee
- 1 ½ lbs. cubed beef stew meat
- 1 cup chopped white onion
- 1 cup sliced/peeled carrots
- 1 cup chopped bell pepper
- 1 teaspoon minced garlic
- 15 ounces canned fire roasted tomatoes with chiles
- 3 cups beef stock
- 1 teaspoon coconut sugar
- 2 tablespoon hot sauce
- ½ teaspoon allspice
- ¼ teaspoon cinnamon
- 2 tablespoon coconut aminos
- 2 bay leaves
- ½ teaspoon sea salt
- ⅓ cup chopped green onion
- 1 ½ cups dry long grain white rice
Instructions
- Heat ghee over medium-high heat in a 5 quart Dutch oven for 2 minutes. Blot steak dry with paper towel and add to hot Dutch oven. Sear steak for 5 minutes, stirring occasionally for even browning. Add carrots, onion, bell pepper and garlic to pot and continue to cook 5 minutes longer.
- Stir in allspice, cinnamon and coconut sugar to coat meat and vegetables. Stir in tomatoes, beef stock, coconut aminos, hot sauce, sea salt and bay leaves. Bring to a boil and reduce heat to medium. Cover with the lid slightly cracked and cook for 2 hours or until beef is fork tender. Discard bay leaves.
- Cook rice according to package directions. Add 1 cup of rice to 4 black MPOF containers. Top with 1 ½ ladles of stew. Garnish with green onions. Allow to cool for 10 minutes before covering and refrigerating.
Video
Nutrition
Andrew McIntosh says
This was so good! The whole family loved it. The hardest part was waiting two hours, smelling this wonderful concoction stewing on the stovetop. (I substituted balsamic vinegar for the coconut aminos, as I did not have it - and it did the trick.)
Sarah Kesseli says
Hi Andrew! We are so happy to hear that you and your family enjoyed this recipe! We will have to make a note about the substitute, too! That's a great money saving tip for many! Please let us know if you give any other recipes a try! Have a wonderful holiday season. ~Sarah