Recipes · Belgian · Stews
Carbonade Flamande (Flemish Beef and Beer Stew)
One serving has 724 kcal and 44 g protein, and at least a fifth of a woman's daily need of cobalamin (249%), zinc (181%), selenium (103%), niacin (79%), pyridoxine (75%) and phosphorus (66%). Ready in 170 minutes.
- Preparation: 20 min
- Cooking: 150 min
- Makes: 1 serving (570 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: alcohol, beef, celery, gluten, mustard
Ingredients
- 200 g Beef chuck, raw
- 80 g Onions, raw
- 150 g Beer
- 80 g Beef broth
- 8 g Sugar, brown
- 10 g Mustard
- 0.5 g Bay leaves
- 0.3 g Thyme, dried
- 10 g Flour, all-purpose
- 10 g Vegetable oil
- 1 g Salt
- 0.2 g Black pepper
- 20 g Bread, white
Method
- Toss the beef with the flour, salt and pepper. Heat the oil in a heavy pot and brown the beef in batches; set aside.
- Add the onions to the pot and cook over medium heat for 8-10 minutes until softened and golden.
- Return the beef to the pot with the beer, beef broth, brown sugar, bay leaf and thyme, and bring to a simmer.
- Spread the bread with the mustard and lay it, mustard-side down, on top of the stew; cover and simmer gently for 2-2.5 hours until the beef is tender and the bread has melted into the sauce.
- Stir well to break up the bread and thicken the sauce, season to taste, and serve hot, traditionally with fries.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 724 kcal | 34% |
| Carbohydrates | 39.4 g | |
| Water | 436 mL | |
| Fiber | 2.8 g | 9% |
| Protein | 44.2 g | 92% |
| Tryptophan | 0.46 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3.2 g | |
| Lysine | 3.4 g | |
| Methionine | 1.1 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 1.8 g | |
| Histidine | 1.3 g | |
| Fat | 39.3 g | |
| Monounsaturated | 16.3 g | |
| Polyunsaturated | 7.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.2 g | |
| Saturated | 13.7 g | |
| Trans-Fats | 1.8 g | |
| Cholesterol | 132 mg | |
| Calcium | 121 mg | 12% |
| Copper | 0.24 mg | 27% |
| Iron | 6.6 mg | 36% |
| Magnesium | 71.3 mg | 23% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 463 mg | 66% |
| Potassium | 926 mg | 20% |
| Selenium | 56.8 µg | 103% |
| Sodium | 1,055 mg | |
| Zinc | 14.5 mg | 181% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 11.1 mg | 79% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.98 mg | 75% |
| Folate (vitamin B9) | 52.6 µg | 13% |
| Cobalamin (vitamin B12) | 6 µg | 249% |
| Choline | 154 mg | 36% |
| Vitamin A | 10.7 µg | 2% |
| Vitamin C | 6.3 mg | 8% |
| Vitamin D (D2 + D3) | 10 IU | 2% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 27.4 µg | 30% |
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
7.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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