Recipes · Israeli · Stews
Cholent (Slow-Cooked Shabbat Beef and Bean Stew)
One serving has 582 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (159%), zinc (134%), pyridoxine (74%), selenium (68%), phosphorus (66%) and copper (58%). Ready in 1140 minutes.
- Preparation: 480 min
- Cooking: 660 min
- Makes: 1 serving (501 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, gluten
Ingredients
- 130 g Beef chuck, raw
- 30 g Kidney beans, red, dried
- 20 g Barley, pearl
- 80 g Potatoes, raw
- 30 g Onions, raw
- 1 g Paprika
- 1.3 g Salt
- 0.2 g Black pepper
- 200 g Water
- 8 g Vegetable oil
Method
- Rinse the dried kidney beans, place them in a pot with plenty of water, and boil hard for 10 minutes; this destroys a natural toxin in raw kidney beans, so don't skip it. Drain, then soak the beans in fresh water for at least 8 hours or overnight.
- Drain the soaked beans and put them in a heavy pot or slow cooker with the beef, barley, potato, onion, paprika, salt and pepper.
- Pour in the water so everything is well covered, drizzle with the oil, and bring to a boil on the stovetop.
- Cover tightly and cook on the lowest possible heat, or in a slow cooker on low, for at least 10-11 hours, traditionally overnight into the next day, until the beans and beef are completely tender.
- Check occasionally and top up with a little hot water if it looks dry; stir gently and serve hot, straight from the pot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 582 kcal | 27% |
| Carbohydrates | 51.4 g | |
| Water | 381 mL | |
| Fiber | 10.3 g | 35% |
| Protein | 35.8 g | 75% |
| Tryptophan | 0.42 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.8 g | |
| Lysine | 2.8 g | |
| Methionine | 0.88 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 1.1 g | |
| Fat | 26.9 g | |
| Monounsaturated | 10.7 g | |
| Polyunsaturated | 5.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5 g | |
| Saturated | 9 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 85.8 mg | |
| Calcium | 72.3 mg | 7% |
| Copper | 0.52 mg | 58% |
| Iron | 6.2 mg | 35% |
| Magnesium | 107 mg | 35% |
| Manganese | 0.82 mg | 46% |
| Phosphorus | 459 mg | 66% |
| Potassium | 1,301 mg | 28% |
| Selenium | 37.3 µg | 68% |
| Sodium | 623 mg | |
| Zinc | 10.7 mg | 134% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 7.7 mg | 55% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 145 µg | 36% |
| Cobalamin (vitamin B12) | 3.8 µg | 159% |
| Choline | 123 mg | 29% |
| Vitamin A | 30.1 µg | 4% |
| Vitamin C | 19.3 mg | 26% |
| Vitamin D (D2 + D3) | 6.5 IU | 1% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 21.6 µg | 24% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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