Recipes · English · Stews
Scouse
One serving has 588 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (188%), zinc (142%), pyridoxine (102%), vitamin A (73%), niacin (71%) and phosphorus (63%). Ready in 135 minutes.
- Preparation: 15 min
- Cooking: 120 min
- Makes: 1 serving (625 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, celery, fish, gluten
Ingredients
- 150 g Beef chuck, raw
- 200 g Potatoes, raw
- 60 g Carrots, raw
- 50 g Onions, raw
- 150 g Beef broth
- 0.3 g Bay leaves
- 1 g Salt
- 0.3 g Black pepper
- 5 g Worcestershire sauce
- 8 g Vegetable oil
Method
- Season the diced beef with the salt and pepper, then brown it in the oil in a large pot over high heat.
- Add the onion and carrot and cook for 3-4 minutes until starting to soften.
- Pour in the broth, add the bay leaf and Worcestershire sauce, bring to a simmer, cover and cook gently for 1.5 hours until the beef is tender.
- Add the potatoes and simmer, uncovered, for a further 25-30 minutes until the potatoes are tender and starting to break down, thickening the stew.
- Remove the bay leaf, taste and adjust the seasoning, and serve hot with crusty bread and pickled red cabbage.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 588 kcal | 28% |
| Carbohydrates | 46.8 g | |
| Water | 505 mL | |
| Fiber | 6.9 g | 23% |
| Protein | 35.7 g | 74% |
| Tryptophan | 0.38 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.6 g | |
| Lysine | 2.8 g | |
| Methionine | 0.89 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 1 g | |
| Fat | 29.6 g | |
| Monounsaturated | 12.2 g | |
| Polyunsaturated | 5.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5 g | |
| Saturated | 10.3 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 99 mg | |
| Calcium | 91.7 mg | 9% |
| Copper | 0.39 mg | 43% |
| Iron | 5.8 mg | 32% |
| Magnesium | 91.2 mg | 29% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 444 mg | 63% |
| Potassium | 1,735 mg | 37% |
| Selenium | 34.8 µg | 63% |
| Sodium | 1,180 mg | |
| Zinc | 11.3 mg | 142% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 10 mg | 71% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 36% |
| Pyridoxine (vitamin B6) | 1.3 mg | 102% |
| Folate (vitamin B9) | 59.4 µg | 15% |
| Cobalamin (vitamin B12) | 4.5 µg | 188% |
| Choline | 134 mg | 31% |
| Vitamin A | 508 µg | 73% |
| Vitamin C | 47.4 mg | 63% |
| Vitamin D (D2 + D3) | 7.5 IU | 1% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 29.6 µg | 33% |
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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