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Ingredients
Belgian Beef Stew
- 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)
Rinse beef and pat dry. Cut into 3-4 cm (approximately 1-inch) cubes. Rinse thyme.
Peel and slice onions. Peel and finely chop garlic.
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.
Add onions and garlic to remaining pan and cook until golden brown, stirring frequently, about 10 minutes.
Transfer onions and garlic to the Dutch oven.
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.
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.
(Percentage of daily recommendation)
| Calorie | 250 cal. | (12 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 1.5 g | (5 %) |
Healthy, because
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.
Even smarter
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.