Rustic Beef and Vegetable Stew

Name: Rustic Beef and Vegetable Stew
Total time: 2 h 55 min
Yield: 4
Cuisine: European, Spanish
Ingredients: 4.5 cups stewing Beef (trimmed and cut into cubes); salt (to taste); freshly ground Black pepper (to taste); 2 Tbsps vegetable oil; 3 onions (peeled and coarsely chopped); 2 cloves garlic cloves (peeled and pressed); 2 Tbsps all-purpose flour; 2 cups Beef stock; 0.5 cup Red wine (optional); 1 bay leaf; 1 tsp dried thyme; 3 Tbsps sweet paprika; 1 tsp Caraway; 2 tsps dried marjoram; 6 small potatoes (peeled and halved); 3 carrots (peeled and cut into chunks); 1 small Butternut squash (or small acorn squash)

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Health Score:

84 / 100

Difficulty:

easy

Difficulty

Preparation:

25 min.

Preparation

ready in 2 h. 55 min.

Ready in

Calories:

771

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	771 cal.	(37 %)
Protein	61 g	(62 %)
Fat	35 g	(30 %)
Carbohydrates	50 g	(33 %)
Sugar added	0 g	(0 %)
Roughage	11 g	(37 %)

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more nutritional values

Vitamin A	1.7 mg	(213 %)
Vitamin D	0 μg	(0 %)
Vitamin E	10 mg	(83 %)
Vitamin K	29.7 μg	(50 %)
Vitamin B₁	0.6 mg	(60 %)
Vitamin B₂	0.7 mg	(64 %)
Niacin	28.7 mg	(239 %)
Vitamin B₆	1.2 mg	(86 %)
Folate	141 μg	(47 %)
Pantothenic acid	3.5 mg	(58 %)
Biotin	14.4 μg	(32 %)
Vitamin B₁₂	13 μg	(433 %)
Vitamin C	64 mg	(67 %)
Potassium	2,502 mg	(63 %)
Calcium	123 mg	(12 %)
Magnesium	125 mg	(42 %)
Iron	10.5 mg	(70 %)
Iodine	15 μg	(8 %)
Zinc	15 mg	(188 %)
Saturated fatty acids	11.5 g
Uric acid	442 mg
Cholesterol	154 mg
Complete sugar	19 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 4 ½ cups stewing Beef (trimmed and cut into cubes); salt (to taste); freshly ground Black pepper (to taste); 2 Tbsps vegetable oil; 3 onions (peeled and coarsely chopped); 2 cloves garlic cloves (peeled and pressed); 2 Tbsps all-purpose flour; 2 cups Beef stock; ½ cup Red wine (optional); 1 bay leaf; 1 tsp dried thyme; 3 Tbsps sweet paprika; 1 tsp Caraway; 2 tsps dried marjoram; 6 small potatoes (peeled and halved); 3 carrots (peeled and cut into chunks); 1 small Butternut squash (or small acorn squash)

How healthy are the main ingredients?

Beef garlic clove marjoram thyme salt onion

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Preparation steps

Heat oven to 300º F / 150º C.

Pat the beef completely dry with paper towels and season with salt and pepper. Heat the oil over medium-high heat in a large ovenproof Dutch oven. Add beef to pot and brown meat on all sides, about 5 minutes. Remove meat and set aside.

Add onions to now empty pot and sauté until almost softened, 4 to 5 minutes. Reduce heat to medium and add garlic and continue to sauté for 1 minute longer or until garlic is fragrant. Stir in flour and cook until lightly colored, 2 to 3 minutes. Add stock, scraping up any browned bits that may be stuck to the bottom of the pot. Add wine (if using), bay leaf, thyme, paprika, caraway seeds and marjoram; bring to simmer. Add meat; return to simmer. Remove from burner. Cover and place in oven to simmer for 1 hour.

Remove pot from oven, add potatoes, carrots and squash, cover, and return to oven. Simmer until meat and vegetables are fork tender, about 50 to 60 minutes longer. Remove stew from oven.

Let stand for 5 minutes before serving.

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