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High Calcium Beef Stew with Beans & Finger Millet delivers a super nutritious stew of lovely tender beef and beans, high in dietary calcium — 295 mg per serving!
I make this recipe in my Instant Pot because it’s the most efficient and easiest way to cook. Pressure cooking stew meat and beans in a pressure cooker takes NO work and yields tender, delicious stew meat and beans.
If you’re as busy as I am, I highly recommend this fast way of making a nourishing dinner.
If you don’t yet have a pressure cooker, they’re also a safe cooking method, with only pure stainless steel touching your food. The investment brings years of stress-free, efficient and non-toxic cooking: almost no work “dump and cook recipes” with loads of good nutrition.
Here’s the Instant Pot pressure cooker that I’ve had for 10+ years and still use daily!
This recipe is a dump and cook recipe — and perfect for most healthy whole food diets, including gluten-free, VAD (Low vA) and anti-inflammatory.
Jump to Recipe
Find a list of 14 (dairy-free) High Calcium Foods here, with free printable PDF.
Ingredients in Bean & Finger Millet Beef Stew
This recipe uses one of two kinds of beans, because of their high calcium content. Vaquero beans have long been known for their gourmet quality in Mexican cooking. But they’re also famous as the highest calcium bean.
They’re also beautiful — speckled like a black and white cow.
If you’d like to use a more common bean, use any white bean, but most preferably, White Northern Beans, which are very high in calcium and the easiest bean to digest, in my experience.
Ingredients:
- water — Nicely, no broth is needed in this recipe. Meat stock makes itself with the cooking process.
- beef stew meat, cut into cubes
- dry vaquero beans (here), or White Northern Beans if preferred (the beans don’t need to be soaked first with this recipe)
- finger millet, find it here; also called ragi, it’s the highest in calcium of any cereal grain (and gluten-free)
- quality salt
- cumin, dried ginger powder and optional oregano (omit the oregano for VAD/Low-vA)
- baking soda — This helps gently tenderize both the beef and beans.
- white corn, frozen
If you’d like more color or fresh flavor, optionally, stir in or garnish with chopped fresh cilantro before serving.
How to make High Calcium Beef Stew
- Place water, stew meat, dry beans, finger millet, salt, cumin, ginger, optional oregano and baking soda into Instant Pot insert.
- Place insert into IP base. Attach and seal lid, closing steam vent. Choose “Stew” setting, and if needed, adjust time to 35 minutes.
- When timer sounds, allow about 40 minutes for most of the pressure to release naturally. If needed, do a QPR, then remove lid.
- Add frozen corn, stirring it in. Optionally, stir in chopped fresh cilantro.
- Serve.
High Calcium Beef Stew with Beans and Finger Millet (Gluten-free, Low vA)
Equipment
- Instant Pot or other pressure cooker
Ingredients
- 6 cups water
- 1 lb beef stew meat cut into cubes
- 1 cup dry vaquero beans or White Northern Beans if preferred (they don't need to be soaked first with this recipe)
- 1 cup finger millet <-- find it here; also called ragi
- 1 Tablespoon quality salt
- 2 teaspoons cumin
- 2 teaspoons ginger powder
- 2 teaspoon oregano (omit for VAD/Low-vA)
- ½ teaspoon baking soda
- 1-½ cups white corn frozen
Instructions
- Place water, stew meat, dry beans, finger millet, salt, cumin, ginger, optional oregano and baking soda into Instant Pot insert.
- Place insert into IP base. Attach and seal lid, closing steam vent. Choose "Stew" setting, and if needed, adjust time to 35 minutes.
- When timer sounds, allow about 40 minutes for most of the pressure to release naturally. If needed, do a QPR, then remove lid.
- Add frozen corn, stirring it in. Optionally, stir in chopped fresh cilantro.
- Serve.
Nutrition
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