Recipes · Belgian · Stews
Zoervleis (Limburg Sweet-and-Sour Beef Stew)
One serving has 602 kcal and 33 g protein, and at least a fifth of a woman's daily need of cobalamin (198%), zinc (144%), selenium (77%), pyridoxine (66%), niacin (50%) and phosphorus (48%). Ready in 890 minutes.
- Preparation: 735 min
- Cooking: 155 min
- Makes: 1 serving (459 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, dairy, egg, gluten, honey
Ingredients
- 160 g Beef chuck, raw
- 80 g Onions
- 40 g Vinegar
- 120 g Water
- 0.2 g Bay leaf
- 0.2 g Cloves
- 0.3 g Black peppercorns
- 12 g Butter
- 1 g Salt
- 25 g Peperkoek (spiced honey cake)
- 15 g Apple and pear syrup (sirop de Liège)
- 5 g Brown sugar
Method
- Cut the beef into 4 cm cubes and put it in a bowl with the sliced onions, bay leaf, cloves and peppercorns. Pour over the vinegar and water, cover and marinate in the refrigerator for 12-24 hours. Horse meat is the traditional choice; beef is now just as common.
- Lift the meat out of the marinade and pat it dry, keeping the marinade and onions.
- Melt the butter in a heavy pot and brown the meat in batches over high heat for 5-6 minutes, until well coloured.
- Add the onions from the marinade and fry for 3 minutes, then pour in the marinade with its spices, add the salt and bring to the boil.
- Cover and simmer gently for 2 hours, stirring now and then, until the meat is very tender.
- Crumble in the peperkoek and stir in the syrup and brown sugar. Simmer uncovered for 20-30 minutes, stirring often, until the cake has melted into a thick, dark, glossy sauce.
- Taste: it should be both sweet and sour, so add a little more sugar or vinegar if needed. Serve hot; in Limburg it comes with fries.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 602 kcal | 28% |
| Carbohydrates | 36.4 g | |
| Water | 347 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 32.7 g | 68% |
| Tryptophan | 0.37 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.6 g | |
| Lysine | 2.8 g | |
| Methionine | 0.89 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.4 g | |
| Histidine | 1 g | |
| Fat | 36.3 g | |
| Monounsaturated | 15.5 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 16.6 g | |
| Trans-Fats | 1.4 g | |
| Cholesterol | 139 mg | |
| Calcium | 104 mg | 10% |
| Copper | 0.29 mg | 32% |
| Iron | 5.2 mg | 29% |
| Magnesium | 95.8 mg | 31% |
| Manganese | 0.72 mg | 40% |
| Phosphorus | 337 mg | 48% |
| Potassium | 990 mg | 21% |
| Selenium | 42.3 µg | 77% |
| Sodium | 609 mg | |
| Zinc | 11.5 mg | 144% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 7.1 mg | 50% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.86 mg | 66% |
| Folate (vitamin B9) | 29.1 µg | 7% |
| Cobalamin (vitamin B12) | 4.7 µg | 198% |
| Choline | 113 mg | 26% |
| Vitamin A | 92.7 µg | 13% |
| Vitamin C | 6 mg | 8% |
| Vitamin D (D2 + D3) | 8 IU | 1% |
| Vitamin E | 0.57 mg | 4% |
| Vitamin K | 4.3 µg | 5% |
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.
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