This stew is low in fat, rich in protein and fibre, and is also a great source of vitamins and minerals.
Good things take time, including this stew, so it's worth making twice the amount and freezing half of it. That way, you'll have a quick meal prepped for the future.
(Percentage of daily recommendation)
|Calorie||460 kcal||(22 %)|
|Protein||53 g||(54 %)|
|Fat||7 g||(6 %)|
|Carbohydrates||42 g||(28 %)|
|Sugar added||0 g||(0 %)|
|Roughage||12.5 g||(42 %)|
|Vitamin A||1 mg||(125 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||1.9 mg||(16 %)|
|Vitamin B₁||0.7 mg||(70 %)|
|Vitamin B₂||0.6 mg||(55 %)|
|Niacin||21.1 mg||(176 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||63 μg||(21 %)|
|Pantothenic acid||1.7 mg||(28 %)|
|Biotin||8 μg||(18 %)|
|Vitamin B₁₂||6 μg||(200 %)|
|Vitamin C||20 mg||(21 %)|
|Potassium||997 mg||(25 %)|
|Calcium||138 mg||(14 %)|
|Magnesium||118 mg||(39 %)|
|Iron||8.6 mg||(57 %)|
|Iodine||15 μg||(8 %)|
|Zinc||9.9 mg||(124 %)|
|Saturated fatty acids||2.8 g|
|Uric acid||348 mg|
Cut onions in half. Cook with the cut sides down in a dry hot pan over medium heat until dark brown.
Rinse the meat and pat dry. Combine meat, charred onions and 1 teaspoon salt with about 2 liters (approximately 2 quarts) water in a pot.
Bring to a boil, skimming foam from surface with a slotted spoon. Reduce heat to medium and simmer for 2 hours.
Peel carrots and potatoes. Rinse celery, pat dry and remove any strings. Cut vegetables into 1 cm (approximately 1/2-inch) cubes. Cover potatoes with cold water in a bowl to keep them from browning.
Halve leek lengthwise and rinse well under cold water, then drain. Cut into 1 cm (approximately 1/2-inch) pieces.
About 35 minutes before end of cooking the meat, remove the onions and add carrots and celery to the pot.
After another 15 minutes of cooking add drained potatoes annd leek.
Cook noodles according to package instructions in another pot of boiling salted water. Drain and rinse with cold water.
At the end of the cooking time, remove the meat from the broth and cut into bite-sized cubes.
Return meat to pot along with the noodles and cook until heated through. Season with salt and pepper.
Rinse parsley, shake dry, pluck leaves and finely chop. Garnish stew with parsley and serve.