Recipes · Swedish · Stews
Kalops (Swedish Beef Stew)
One serving has 508 kcal and 38 g protein, and at least a fifth of a woman's daily need of cobalamin (225%), zinc (161%), selenium (79%), vitamin A (69%), niacin (67%) and pyridoxine (65%). Ready in 125 minutes.
- Preparation: 15 min
- Cooking: 110 min
- Makes: 1 serving (458 g)
- Difficulty: Medium
- Diets: High protein, Low carb
- Contains: beef, celery, dairy, gluten
Ingredients
- 180 g Beef chuck, raw
- 60 g Onions, raw
- 50 g Carrots, raw
- 8 g Butter, unsalted
- 8 g Flour, all-purpose
- 150 g Beef broth
- 0.5 g Allspice
- 0.3 g Bay leaves
- 1 g Salt
- 0.2 g Black pepper
Method
- Cut the beef into bite-sized cubes and brown it well in the butter in a heavy pot, in batches if needed.
- Add the sliced onion and carrot and cook for 3-4 minutes.
- Sprinkle in the flour and stir to coat everything.
- Pour in the beef broth and add the allspice berries and bay leaf, stirring up any browned bits from the bottom.
- Bring to a simmer, cover, and cook gently for 1.5-2 hours, stirring occasionally, until the beef is very tender.
- Season with the salt and pepper, and serve with boiled potatoes and pickled beetroot or lingonberry jam.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 508 kcal | 24% |
| Carbohydrates | 17.3 g | |
| Water | 365 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 38.3 g | 80% |
| Tryptophan | 0.41 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 3.1 g | |
| Methionine | 1 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.6 g | |
| Histidine | 1.2 g | |
| Fat | 32.2 g | |
| Monounsaturated | 14.3 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 14.9 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 136 mg | |
| Calcium | 71 mg | 7% |
| Copper | 0.2 mg | 22% |
| Iron | 4.9 mg | 27% |
| Magnesium | 52.5 mg | 17% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 392 mg | 56% |
| Potassium | 941 mg | 20% |
| Selenium | 43.3 µg | 79% |
| Sodium | 1,121 mg | |
| Zinc | 12.9 mg | 161% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 9.4 mg | 67% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.85 mg | 65% |
| Folate (vitamin B9) | 44.9 µg | 11% |
| Cobalamin (vitamin B12) | 5.4 µg | 225% |
| Choline | 130 mg | 31% |
| Vitamin A | 481 µg | 69% |
| Vitamin C | 7.7 mg | 10% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 0.84 mg | 6% |
| Vitamin K | 10.4 µg | 12% |
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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