Vegetable Beef Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 443 cal. | (21 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 67.4 μg | (112 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 20.4 mg | (170 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 9.6 μg | (320 %) | ||
| Vitamin C | 102 mg | (107 %) | ||
| Potassium | 1,567 mg | (39 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 6.8 mg | (45 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 11 mg | (138 %) | ||
| Saturated fatty acids | 7.6 g | |||
| Uric acid | 275 mg | |||
| Cholesterol | 114 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 800 grams Beef (such as shoulder)
- ½ tsp peppercorns
- salt
- freshly ground peppers
- 1 Red onion
- 1 yellow onion
- 4 garlic cloves
- 4 small carrots
- 250 grams waxy potatoes
- 1 Red Bell pepper
- 1 Zucchini
- 1 organic lemon (zested and juiced)
- 1 handful Spinach
Preparation steps
Rinse beef and place in a pot. Cover with cold water and slowly bring to a boil. Reduce heat, remove any foam, add 1 garlic clove, salt and peppercorns to the broth. Simmer for approximately 2.5 hours. Add water if necessary.
Meanwhile, peel onions and cut into wedges. Peel remaining garlic. Peel carrots and cut in half lengthwise. Peel potatoes and cut into quarters. Rinse bell pepper, trim, remove seeds and ribs and cut into wide strips. Rinse zucchini and slice.
Remove meat from the pot and let cool.
Add prepared vegetables and lemon to a large pot, add 600 ml (approximately 20 ounces) of cooking broth and simmer for 15 minutes over low heat. Cut beef into small pieces and add to the pot. Rinse spinach, add to the pot, mix and season with salt, pepper and lemon juice. Serve immediately in deep plates or bowls.
