Spicy Beef and Bean Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 750 cal. | (36 %) | ||
| Protein | 53 g | (54 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.1 g | (50 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.7 mg | (114 %) | ||
| Vitamin K | 53.1 μg | (89 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 23.5 mg | (196 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 175 μg | (58 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 20.5 μg | (46 %) | ||
| Vitamin B₁₂ | 7.7 μg | (257 %) | ||
| Vitamin C | 158 mg | (166 %) | ||
| Potassium | 2,004 mg | (50 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 173 mg | (58 %) | ||
| Iron | 8.8 mg | (59 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 11.1 mg | (139 %) | ||
| Saturated fatty acids | 13 g | |||
| Uric acid | 379 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 2 onions
- 3 garlic cloves
- 1 red chili pepper (to taste)
- 2 sticks Celery
- 2 green Bell pepper
- 6 Tbsps vegetable oil
- 700 grams Ground beef
- 600 milliliters Beef broth
- 4 sprigs Lemon thyme
- 1 can peeled Tomatoes
- 250 grams Kidney beans (canned, drained)
- 250 grams large white Beans (canned, drained)
- 200 grams Borlotti bean (canned, drained)
- 1 can Corn (drained)
- ½ tsp Cumin (ground)
- salt
- freshly ground peppers
Preparation steps
Peel the onions and the garlic and finely chop. Trim chile pepper, remove seeds and finely chop. Trim the celery, rinse, chop and set aside the leaves. Rinse bell peppers, trim, cut in half, remove seeds, remove the white ribs and cut the flesh into cubes.
Heat a little oil in a very large pan and fry the meat in portions until crumbly. Add all the meat with the remaining oil to the pan, add some thyme and broth (200-300 ml/approximately 3/4-1 cup) and simmer until the liquid has evaporated, about 10-20 minutes.
Stir in bell peppers, onion, chile pepper, garlic and celery cubes and sauté. Add tomatoes (with juice) and the remaining broth and simmer covered on low heat for around 30 minutes. Add corn and beans and season with salt, pepper and cumin. Simmer another 10 minutes. Sprinkle taste with herbs and serve hot.
