Bean and Beef Fillet Stew
Beef is one of the best sources of iron, which stimulates blood formation and improves oxygen transport in the body. Another plus point: the iron from beef is optimally usable for the body.
If you don't have time to cook at lunchtime, then simply prepare twice the amount in the evening and take the second portion to work or eat it the next evening.
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.4 g | (35 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17.6 mg | (147 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 112.8 μg | (38 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 17.8 μg | (40 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 156.5 mg | (165 %) | ||
| Potassium | 1,381 mg | (35 %) | ||
| Calcium | 69 mg | (7 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 3.7 μg | (2 %) | ||
| Zinc | 7.8 mg | (98 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 248.2 mg | |||
| Cholesterol | 76.6 mg |
Ingredients
- Ingredients
- 2 ozs Kidney beans (can; drained weight)
- 2 ozs small White bean (can; drained weight)
- ½ onion
- 1 small garlic clove
- ½ Red pepper
- 2 tsps olive oil
- 1 sprig thyme
- 1 bay leaf
- 8 ozs chunky tomatoes (canned)
- salt
- peppers
- cayenne pepper
- ¼ tsp ground Coriander
- 6 ozs Beef fillet
- 1 stalk Basil
Preparation steps
Rinse both types of beans in a sieve and drain. Peel onion and garlic and cut into fine dice. Clean, wash, seed and cut the peppers.
Heat 1 tsp. oil in a pot. Sauté the onion and garlic for 2 minutes at medium heat. Wash thyme and bay leaf and add beans and tomatoes to the pot. Season with salt, pepper, cayenne pepper and coriander and cook over medium heat for about 15-17 minutes, stirring occasionally.
About 10 minutes before the end of the cooking time, rinse the beef, dab dry and cut into fine strips. Heat the remaining oil in a pan. Fry the beef fillet strips for 2-3 minutes at high heat. Season with salt and pepper.
Wash the basil, shake dry and chop finely. Add meat and basil to the bean stew.