Recipes · Bosnian · Stews
Bosanski Lonac (Bosnian Meat and Vegetable Pot)
One serving has 584 kcal and 39 g protein, and at least a fifth of a woman's daily need of cobalamin (208%), vitamin K (178%), vitamin C (154%), zinc (142%), pyridoxine (102%) and niacin (80%). Ready in 270 minutes.
- Preparation: 30 min
- Cooking: 240 min
- Makes: 1 serving (812 g)
- Difficulty: Easy
- Diets: Dairy-free, Gluten-free, High protein
- Contains: beef, meat
Ingredients
- 100 g Beef chuck, raw
- 80 g Lamb shoulder, raw
- 120 g Potatoes, raw
- 100 g Cabbage, white
- 40 g Carrots, raw
- 50 g Onions, raw
- 40 g Bell pepper, green
- 70 g Tomatoes, raw
- 6 g Garlic cloves, whole
- 4 g Parsley, fresh
- 0.4 g Black peppercorns
- 0.2 g Bay leaf
- 200 g Water
- 1 g Salt
Method
- Cut the beef and lamb into large chunks of about 4 cm and season them with half the salt.
- Cut the vegetables large, so they keep their shape over the long cooking: the potatoes into quarters, the cabbage into big squares, the carrot into thick rounds, the onion into wedges, the pepper into strips and the tomatoes into wedges. Peel the garlic cloves but leave them whole, and chop the parsley.
- In a tall clay pot or a heavy casserole with a lid, make layers: some meat, then a mixture of the vegetables with a few garlic cloves, peppercorns, a little parsley and salt. Repeat until everything is in, finishing with vegetables, and tuck in the bay leaf.
- Pour in the water so it comes about three quarters of the way up the layers. Cover it tightly.
- Bring it slowly to a gentle simmer and cook over the lowest heat, or in the oven at 150 °C, for 3-4 hours. Never stir it: shake the pot now and then instead, so nothing sticks.
- It is ready when the meat is very tender and the vegetables are soft but whole in a clear, rich broth. Taste for salt.
- Serve hot from the pot in deep plates, with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 584 kcal | 28% |
| Carbohydrates | 42.5 g | |
| Water | 694 mL | |
| Fiber | 8.9 g | 30% |
| Protein | 39 g | 81% |
| Tryptophan | 0.44 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.9 g | |
| Lysine | 3.2 g | |
| Methionine | 0.97 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 1.2 g | |
| Fat | 29.8 g | |
| Monounsaturated | 13.1 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 12.5 g | |
| Trans-Fats | 0.85 g | |
| Cholesterol | 123 mg | |
| Calcium | 141 mg | 14% |
| Copper | 0.46 mg | 51% |
| Iron | 5.8 mg | 32% |
| Magnesium | 103 mg | 33% |
| Manganese | 0.8 mg | 44% |
| Phosphorus | 471 mg | 67% |
| Potassium | 1,688 mg | 36% |
| Selenium | 39.4 µg | 72% |
| Sodium | 585 mg | |
| Zinc | 11.3 mg | 142% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 11.2 mg | 80% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 41% |
| Pyridoxine (vitamin B6) | 1.3 mg | 102% |
| Folate (vitamin B9) | 117 µg | 29% |
| Cobalamin (vitamin B12) | 5 µg | 208% |
| Choline | 105 mg | 25% |
| Vitamin A | 397 µg | 57% |
| Vitamin C | 115 mg | 154% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 160 µg | 178% |
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
6.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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