Recipes · German · Stews
Gaisburger Marsch
One serving has 573 kcal and 40 g protein, and at least a fifth of a woman's daily need of cobalamin (200%), zinc (144%), selenium (91%), pyridoxine (85%), niacin (80%) and phosphorus (68%). Ready in 130 minutes.
- Preparation: 30 min
- Cooking: 100 min
- Makes: 1 serving (658 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, celery, dairy, egg, gluten
Ingredients
- 150 g Beef chuck, raw
- 120 g Potatoes, raw
- 40 g Carrots, raw
- 40 g Onions, raw
- 250 g Beef broth
- 0.6 g Salt
- 0.2 g Black pepper
- 25 g Flour, all-purpose
- 20 g Eggs, whole, raw
- 10 g Milk, whole
- 0.1 g Nutmeg
- 2 g Chives, fresh
Method
- Cut the beef into bite-sized cubes and brown in a dry pot over medium-high heat for 5 minutes.
- Add the beef broth, bring to a simmer, cover, and cook gently for about 1 hour until the beef is almost tender.
- Add the diced potato, carrot and onion, and simmer for a further 20-25 minutes until the vegetables and beef are fully tender; season with the salt and pepper.
- Meanwhile make the spätzle dough: beat the flour, egg, milk and nutmeg together into a thick, elastic batter.
- Press the batter through a spätzle press, or a coarse-holed colander, directly into a pot of boiling salted water; cook for 2-3 minutes until the spätzle float, then lift out with a slotted spoon.
- Stir the cooked spätzle into the stew.
- Ladle into a bowl and scatter with chives to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 573 kcal | 27% |
| Carbohydrates | 48.6 g | |
| Water | 538 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 40.4 g | 84% |
| Tryptophan | 0.43 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 3 g | |
| Methionine | 0.99 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 24.2 g | |
| Monounsaturated | 11.3 g | |
| Polyunsaturated | 1.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 10.1 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 174 mg | |
| Calcium | 99.1 mg | 10% |
| Copper | 0.34 mg | 38% |
| Iron | 6.4 mg | 35% |
| Magnesium | 80.2 mg | 26% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 475 mg | 68% |
| Potassium | 1,401 mg | 30% |
| Selenium | 50 µg | 91% |
| Sodium | 1,346 mg | |
| Zinc | 11.5 mg | 144% |
| Thiamin (vitamin B1) | 0.48 mg | 44% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 11.2 mg | 80% |
| Pantothenic acid (vitamin B5) | 2 mg | 39% |
| Pyridoxine (vitamin B6) | 1.1 mg | 85% |
| Folate (vitamin B9) | 101 µg | 25% |
| Cobalamin (vitamin B12) | 4.8 µg | 200% |
| Choline | 185 mg | 43% |
| Vitamin A | 381 µg | 54% |
| Vitamin C | 30.1 mg | 40% |
| Vitamin D (D2 + D3) | 29 IU | 5% |
| Vitamin E | 0.8 mg | 5% |
| Vitamin K | 14.8 µg | 16% |
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
5.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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