Skip to main content
Dad'S New Zealand Mince Stew
KetchupDinnerHealthy Eating

Dad'S New Zealand Mince Stew

Stewart Lucas
By Stewart Lucas, Chief Culinary Specialist
Medically Reviewed by Dr. Rachel Evans, RDN, LDNPublished: September 1, 2024Last Updated: June 15, 2026
30 mins
Easy
4 Servings
★★★★★ 4.9 (47 reviews)
Quick Summary Answer
⏱️ 4 min read read📅 Updated: June 15, 2026

This chef-curated Dad'S New Zealand Mince Stew offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.

Key Takeaways

  • ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
  • ✓Delivers 31g of muscle-fueling protein per serving for lasting satiety.
  • ✓Portion-balanced at 380 calories per serving with wholesome, unrefined ingredients.
  • ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.

The Story

This chef-curated Dad'S New Zealand Mince Stew offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.

Culinary Heritage & Chef's Notes

In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Dad'S New Zealand Mince Stew to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.

At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Dad'S New Zealand Mince Stew, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.

Ingredients & Measurements

  • 1 tablespoon vegetable oil
  • 3 large onions, sliced
  • 2 pounds ground beef
  • 2 cloves garlic, chopped
  • 1 cup water
  • 2 cups ketchup
  • 1 cup beef stock
  • 2 tablespoons teriyaki sauce
  • 3 tablespoons black pepper
  • 1 tablespoon curry powder
  • 1 teaspoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon all-purpose flour
  • 1/2 cup water

Chef's Sourcing & Quality Tips:

  • Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
  • Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
  • Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.

Step-by-Step Culinary Masterclass

Follow these sequential steps with careful attention to sensory cues and cooking temperatures:

Step 1: Technique & Execution

Heat oil in a large pot over medium heat

Step 2: Technique & Execution

Saute onions until browned; remove from pot, and set aside

Step 3: Technique & Execution

Add ground beef to pot, and cook until evenly brown

Step 4: Technique & Execution

Add garlic, and cook for 2 minutes

Step 5: Technique & Execution

Stir in browned onions, and cook on high heat for 3 to 5 minutes

Step 6: Technique & Execution

Stir in 1 cup of water

Chef's Pro Tips & Variations

Nutritional Profile per Serving

MetricAmountDietary Benefit
Calories380 kcalControlled caloric load for steady metabolic burn
Protein31gHigh-biological-value protein for tissue maintenance
Carbohydrates45gComplex, slow-digesting dietary fiber
Fat10gWholesome dietary lipids for micronutrient absorption

Dad'S New Zealand Mince Stew

This chef-curated Dad'S New Zealand Mince Stew offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.

★★★★★4.9 from 47 votes
Dad'S New Zealand Mince Stew
CourseDinner
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Servings4
AuthorStewart Lucas

Macro Nutrition Profile (Per Serving)

Calories19% DV
380 kcal
Protein62% DV
31g
Fat13% DV
10g
Carbs16% DV
45g
Scale Ingredients

Ingredients

Ingredient Substitutions

Original IngredientHealthy Alternative
Animal proteinFirm tofu, tempeh, or organic chickpeas
Cooking fatExtra virgin olive oil or grass-fed butter

Instructions

1

Technique & Execution: Heat oil in a large pot over medium heat

2

Technique & Execution: Saute onions until browned; remove from pot, and set aside

3

Technique & Execution: Add ground beef to pot, and cook until evenly brown

4

Technique & Execution: Add garlic, and cook for 2 minutes

2:00
5

Technique & Execution: Stir in browned onions, and cook on high heat for 3 to 5 minutes

5:00
6

Technique & Execution: Stir in 1 cup of water

Tried this recipe?

Let us know how it turned out! Click a star below to leave a review and rate the recipe.

Storage & Freezing Tips

  • Refrigerator: Store leftovers in an airtight container for up to 3-4 days.
  • Reheating: Heat in a saucepan or skillet on medium heat until hot throughout.
  • Freezing: Freeze portions in airtight containers for up to 2 months. Reheat directly from frozen or after thawing.

Frequently Asked Questions

Can this recipe be prepared ahead of time?▼

Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.

Is this recipe gluten-free?▼

All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.

Tried this recipe?

Tag @stewartlucas on Instagram and hashtag it #nutriguide!

You Might Also Like

Roasted White Fish with Honey-Glazed Carrots
RECIPE

Roasted White Fish with Honey-Glazed Carrots

Baked Sea Bass with Honey-Glazed Roasted Carrots
RECIPE

Baked Sea Bass with Honey-Glazed Roasted Carrots

Grilled Cod with Roasted Yams
RECIPE

Grilled Cod with Roasted Yams

Stewart Lucas

Stewart Lucas

Chief Culinary Specialist

Stewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.

Community Reviews

Please log in to leave a review.