Recipes · Filipino · Stews
Mechado
One serving has 580 kcal and 39 g protein, and at least a fifth of a woman's daily need of cobalamin (220%), zinc (168%), pyridoxine (96%), vitamin C (78%), selenium (75%) and niacin (69%). Ready in 130 minutes.
- Preparation: 10 min
- Cooking: 120 min
- Makes: 1 serving (575 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, gluten, soy
Ingredients
- 180 g Beef chuck, raw
- 80 g Tomato sauce, canned
- 70 g Potatoes, raw
- 40 g Carrots, raw
- 25 g Bell pepper, red, raw
- 12 g Soy sauce
- 30 g Onions, raw
- 6 g Garlic, raw
- 1 g Bay leaves
- 10 g Vegetable oil
- 120 g Water
- 0.5 g Black pepper
Method
- Cut the beef into chunks and brown well on all sides in the oil in a heavy pot, about 6-8 minutes; remove and set aside.
- Sauté the onion and garlic in the same pot until soft.
- Return the beef to the pot with the tomato sauce, soy sauce, bay leaf and water; bring to a boil, then lower the heat, cover and simmer for 1.5 hours until the beef is tender.
- Add the potatoes and carrots and simmer, covered, for a further 15-20 minutes until tender.
- Add the bell pepper and black pepper and simmer, uncovered, for a final 5 minutes.
- Serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 580 kcal | 27% |
| Carbohydrates | 28.3 g | |
| Water | 464 mL | |
| Fiber | 5.4 g | 18% |
| Protein | 39.3 g | 82% |
| Tryptophan | 0.44 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3 g | |
| Lysine | 3.3 g | |
| Methionine | 1 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1.2 g | |
| Fat | 35.8 g | |
| Monounsaturated | 14.6 g | |
| Polyunsaturated | 7.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.2 g | |
| Saturated | 12.3 g | |
| Trans-Fats | 1.6 g | |
| Cholesterol | 119 mg | |
| Calcium | 92 mg | 9% |
| Copper | 0.38 mg | 42% |
| Iron | 6.2 mg | 35% |
| Magnesium | 86.7 mg | 28% |
| Manganese | 0.71 mg | 39% |
| Phosphorus | 448 mg | 64% |
| Potassium | 1,440 mg | 31% |
| Selenium | 41 µg | 75% |
| Sodium | 1,215 mg | |
| Zinc | 13.4 mg | 168% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 9.7 mg | 69% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 1.3 mg | 96% |
| Folate (vitamin B9) | 51.6 µg | 13% |
| Cobalamin (vitamin B12) | 5.3 µg | 220% |
| Choline | 143 mg | 34% |
| Vitamin A | 401 µg | 57% |
| Vitamin C | 58.2 mg | 78% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 2.9 mg | 20% |
| Vitamin K | 32.3 µg | 36% |
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
6.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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