EatSmarter exclusive recipe

Belgian Beef Stew

with Beer and Onions
4.142855
Average: 4.1 (14 votes)
(14 votes)
Belgian Beef Stew

Belgian Beef Stew - Slow-cooking tenderizes the meat and creates rich flavors and aromas

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Health Score:
68 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 2 h. 30 min.
Ready in
Calories:
250
calories
Calories

Healthy, because

Even smarter

Nutritional values

The Belgian classic is ideal for replenishing the iron reservoir in the body. Like vitamin B12, this trace element is essential for the red blood cells. The vitamin is also abundant; the daily requirement is doubled with the casserole. The red blood cells are responsible for transporting oxygen to all organs and tissues.

The iron from beef is better used by the body when vitamin C is involved. So eat some fruit for dessert, e.g. an orange, a kiwi or a handful of strawberries.

1 serving contains
(Percentage of daily recommendation)
Calorie250 cal.(12 %)
Protein28 g(29 %)
Fat11 g(9 %)
Carbohydrates9 g(6 %)
Sugar added3 g(12 %)
Roughage1.5 g(5 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E1.5 mg(13 %)
Vitamin K1 μg(2 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin12.3 mg(103 %)
Vitamin B₆0.3 mg(21 %)
Folate12 μg(4 %)
Pantothenic acid0.9 mg(15 %)
Biotin6.1 μg(14 %)
Vitamin B₁₂6.7 μg(223 %)
Vitamin C34 mg(36 %)
Potassium483 mg(12 %)
Calcium32 mg(3 %)
Magnesium34 mg(11 %)
Iron3.5 mg(23 %)
Iodine3 μg(2 %)
Zinc7.2 mg(90 %)
Saturated fatty acids3.3 g
Uric acid162 mg
Cholesterol80 mg
Complete sugar7 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
800 grams Beef (such as round or chuck)
3 sprigs thyme
400 grams onions
2 garlic cloves
3 Tbsps vegetable oil
4 Tbsps Pastry flour
½ lemon
250 milliliters Vegetable broth
330 milliliters dark beer
salt
peppers
1 Tbsp cane sugar (or some honey to taste)
How healthy are the main ingredients?
Beefonionthymegarlic clovelemonsalt
Preparation

Kitchen utensils

1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Lid, 1 Dutch oven (with lid)

Preparation steps

1.
Belgian Beef Stew preparation step 1

Rinse beef and pat dry. Cut into 3-4 cm (approximately 1-inch) cubes. Rinse thyme.

2.
Belgian Beef Stew preparation step 2

Peel and slice onions. Peel and finely chop garlic.

3.
Belgian Beef Stew preparation step 3

Heat oil in a large pan over medium-high heat. Dredge beef in flour, shaking off excess. In 2 batches, sear beef until well browned, then transfer to a Dutch oven.

4.
Belgian Beef Stew preparation step 4

Add onions and garlic to remaining pan and cook until golden brown, stirring frequently, about 10 minutes.

5.
Belgian Beef Stew preparation step 5

Transfer onions and garlic to the Dutch oven.

6.
Belgian Beef Stew preparation step 6

Rinse lemon in hot water, wipe dry and finely grate 2 teaspoons zest. Add broth, beer, thyme and lemon zest to Dutch oven and season with salt and pepper. Bring to a boil, then cover and simmer over medium heat until meat is very tender, about 2 hours. Add more beer or broth as needed to keep pan from becoming too dry.

7.
Belgian Beef Stew preparation step 7

Just before the end of the cooking time, stir in sugar (or honey). Season with salt and pepper and serve immediately, over wide noodles or creamy polenta, if desired.