Meat and Beans Stew
(1 vote)
(1 vote)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
ready in 11 h. 30 min.
Ready in
Calories:
308
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 308 cal. | (15 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 106.8 μg | (178 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 1,175 mg | (29 %) | ||
| Calcium | 199 mg | (20 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 6.8 mg | (85 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 304 mg | |||
| Cholesterol | 71 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 150 grams white Beans
- 50 grams chickpeas
- 500 grams Beef (shoulder)
- 1 onion
- 1 garlic clove
- 100 grams or chard Beet Greens
- 1 herb Celery
- 8 Saffron
- 2 Tbsps soybean oil
- salt
- ½ tsp Harissa
- 1 pinch Nutmeg
- 1 generous pinch cinnamon
- 250 milliliters Vegetable broth
Preparation steps
1.
Soak beans and chickpeas overnight in cold water. Next day, drain well. Cut meat into 2-3 cm (approximately 1 inch) cubes. Peel onion and garlic, chop finely. Rinse chard or beetroot leaves, spin dry. Cut stalks into slices and chop leaves coarsely.
2.
Soak saffron threads in 1 1/2 liter (approximately 6 cups) of warm water. Heat oil in pot and brown meat on all sides. Add onion and garlic and saute for a few minutes. Season with salt, harissa, nutmeg and cinnamon, add saffron water and meat. Simmer for about 20 minutes on low heat.
3.
Add beans, chickpeas and broth and simmer for 40 more minutes or until beans are lightly al dente (add more water or broth, if necessary). Add celery leaves and season to taste. Serve.
