Recipes · Dutch · Stews
Hachee (Dutch Beef and Onion Stew)
One serving has 620 kcal and 42 g protein, and at least a fifth of a woman's daily need of cobalamin (248%), zinc (179%), selenium (88%), pyridoxine (74%), niacin (68%) and phosphorus (62%). Ready in 165 minutes.
- Preparation: 15 min
- Cooking: 150 min
- Makes: 1 serving (492 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, celery, gluten, sulphite
Ingredients
- 200 g Beef chuck, raw
- 150 g Onions, raw
- 15 g Vinegar, red wine
- 0.2 g Cloves
- 0.3 g Bay leaves
- 10 g Flour, all-purpose
- 10 g Vegetable oil
- 100 g Beef broth
- 5 g Sugar, brown
- 1 g Salt
- 0.2 g Black pepper
Method
- 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 10-12 minutes until deeply golden.
- Sprinkle in the flour, cook for 1 minute, then return the beef and add the beef broth, vinegar, cloves, bay leaf and brown sugar.
- Cover and simmer gently for 2-2.5 hours, stirring occasionally, until the beef is very tender and the sauce is thick and dark.
- Season with salt and pepper, remove the bay leaf, and serve hot with mashed potato or rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 620 kcal | 29% |
| Carbohydrates | 27.1 g | |
| Water | 379 mL | |
| Fiber | 3 g | 10% |
| Protein | 42.2 g | 88% |
| Tryptophan | 0.47 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 | 38.4 g | |
| Monounsaturated | 16 g | |
| Polyunsaturated | 7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.1 g | |
| Saturated | 13.5 g | |
| Trans-Fats | 1.8 g | |
| Cholesterol | 132 mg | |
| Calcium | 75.9 mg | 8% |
| Copper | 0.23 mg | 26% |
| Iron | 5.5 mg | 31% |
| Magnesium | 59.5 mg | 19% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 432 mg | 62% |
| Potassium | 961 mg | 20% |
| Selenium | 48.3 µg | 88% |
| Sodium | 921 mg | |
| Zinc | 14.3 mg | 179% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 9.5 mg | 68% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 55.5 µg | 14% |
| Cobalamin (vitamin B12) | 6 µg | 248% |
| Choline | 141 mg | 33% |
| Vitamin A | 9 µg | 1% |
| Vitamin C | 11.3 mg | 15% |
| Vitamin D (D2 + D3) | 10 IU | 2% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 22.6 µg | 25% |
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
7.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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