Beef is the perfect source of protein, iron and zinc. The combination helps to build muscle, gives you energy and strengthens the immune system. Onions and garlic are considered to lower blood pressure and have an antibacterial effect. Bioactive phenols from red wine protect the heart and vessels.
It is worth spending a little more on meat and buying it from controlled or organic farms: The taste is usually more intense and the meat doesn't "shrink" when cooked. If children eat with you or you want to avoid alcohol, you can also prepare boeuf bourguignon without red wine. Instead, use 500 milliliters of vegetable broth and 250 milliliters of red grape juice.
(Percentage of daily recommendation)
|Calorie||446 kcal||(21 %)|
|Protein||62 g||(63 %)|
|Fat||15 g||(13 %)|
|Carbohydrates||9 g||(6 %)|
|Sugar added||0 g||(0 %)|
|Roughage||3.5 g||(12 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||1.2 μg||(6 %)|
|Vitamin E||2.6 mg||(22 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.7 mg||(64 %)|
|Niacin||22.4 mg||(187 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||27 μg||(9 %)|
|Pantothenic acid||2.4 mg||(40 %)|
|Biotin||16.7 μg||(37 %)|
|Vitamin B₁₂||8.4 μg||(280 %)|
|Vitamin C||10 mg||(11 %)|
|Potassium||740 mg||(19 %)|
|Calcium||61 mg||(6 %)|
|Magnesium||58 mg||(19 %)|
|Iron||8.6 mg||(57 %)|
|Iodine||17 μg||(9 %)|
|Zinc||13.8 mg||(173 %)|
|Saturated fatty acids||4.8 g|
|Uric acid||382 mg|
Rinse the meat, pat dry with paper towels and cut into 4 cm (approximately 3/4-inch) cubes.
Peel the onion and chop finely. Peel garlic.
Heat 2 tablespoons oil in a large heavy pot. Brown the meat in batches over high heat, stirring frequently, until browned. Transfer each batch to a sieve set over a bowl to collect the juices.
Add the onion and whole garlic cloves to the pan and sauté over medium heat, stirring frequently, until light golden, about 5 minutes.
Return meat to pan, season with salt and pepper and sprinkle with flour. Cook briefly, stirring, until combined.
Pour red wine, 250 ml (approximately 1 cup) water and the accumulated meat juices into pot. Rinse thyme, shake dry and add to pot along with the bay leaves. Bring to a boil and skim off foam, then cover and simmer over low heat until meat is very tender, about 2 1/4 hours.
Meanwhile, clean the mushrooms, cutting any large ones in half.
Cook pearl onions in boiling salted water until skins loosen, about 5 minutes, then drain and peel when cool enough to handle.
Heat the remaining oil in a pan over medium heat. Sauté mushrooms and pearl onions, stirring frequently, until softened, 3 to 4 minutes.
When meat has finished cooking, add mushrooms and pearl onions to pot and cook uncovered over medium heat until tender, about 30 minutes more.
Meanwhile, rinse parsley, shake dry, pluck leaves and coarsely chop. Season boeuf Bourguignon with salt and pepper, top with parsley and serve.