Recipes · French · Stews
Daube Provençale
One serving has 617 kcal and 37 g protein, and at least a fifth of a woman's daily need of cobalamin (220%), zinc (163%), selenium (77%), pyridoxine (74%), niacin (60%) and phosphorus (56%). Ready in 315 minutes.
- Preparation: 135 min
- Cooking: 180 min
- Makes: 1 serving (429 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein, Low carb
- Contains: alcohol, beef, gluten, sulphite
Ingredients
- 180 g Beef chuck, raw
- 100 g Wine, red
- 30 g Carrots, raw
- 30 g Onions, raw
- 6 g Garlic, raw
- 50 g Tomatoes, canned, diced
- 1 g Lemon zest
- 15 g Olives, black
- 0.3 g Bay leaves
- 0.5 g Thyme, fresh
- 10 g Olive oil
- 5 g Flour, all-purpose
- 1 g Salt
- 0.3 g Black pepper
Method
- Cut the beef into large chunks and combine with the red wine, garlic, thyme, bay leaf and orange zest in a bowl; cover and marinate in the fridge for at least 2 hours, or overnight for deeper flavor.
- Lift the beef out, pat dry, and toss it in the flour, reserving the marinade.
- Heat the oil in a heavy pot and brown the beef well on all sides, then remove it.
- Add the onion and carrot to the pot and cook for 5-6 minutes until softened, then return the beef and pour in the reserved marinade and the diced tomatoes.
- Bring to a simmer, cover, and cook very gently for about 2.5-3 hours, until the beef is completely tender.
- Stir in the olives for the last 10 minutes of cooking to warm through.
- Season with the salt and pepper and serve hot, traditionally with pasta or mashed potato.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 617 kcal | 29% |
| Carbohydrates | 17.4 g | |
| Water | 323 mL | |
| Fiber | 3.1 g | 11% |
| Protein | 36.7 g | 76% |
| Tryptophan | 0.41 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.9 g | |
| Lysine | 3.1 g | |
| Methionine | 1 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 1.2 g | |
| Fat | 37.1 g | |
| Monounsaturated | 20.7 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 12.4 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 119 mg | |
| Calcium | 95.3 mg | 10% |
| Copper | 0.27 mg | 30% |
| Iron | 6.3 mg | 35% |
| Magnesium | 62.8 mg | 20% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 393 mg | 56% |
| Potassium | 996 mg | 21% |
| Selenium | 42.5 µg | 77% |
| Sodium | 720 mg | |
| Zinc | 13.1 mg | 163% |
| Thiamin (vitamin B1) | 0.52 mg | 47% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 8.4 mg | 60% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 32.1 µg | 8% |
| Cobalamin (vitamin B12) | 5.3 µg | 220% |
| Choline | 133 mg | 31% |
| Vitamin A | 272 µg | 39% |
| Vitamin C | 14.5 mg | 19% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 15.3 µg | 17% |
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
6.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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