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Hearty Beef Stew⏱ 155 min total
Recipes

Hearty Beef Stew

Per 1 serving · 384 g · 15 ingredients

Calories
386
19%
of a 2,000 cal day
  • Protein
    26g
    28% of calories
  • Carbs
    11g
    12% of calories
  • Fat
    25g
    60% of calories
Portion

At a glance

One serving of Hearty Beef Stew (384 g) has 386 calories, with 26 g of protein, 11 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (60% of calories). It is high in protein (51% DV), Vitamin C (52% DV) and Vitamin K (93% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 40%, 48% and 36% of the daily value.

Per 100 g
101cal
low energy density
Protein per 100 cal
6.7g
Net carbs
7g
carbs minus fiber
Fiber
3.9g
5.5 g sugar

High in

20%+ of the daily value

  • Protein51%
  • Vitamin C52%
  • Vitamin K93%
  • Thiamine38%
  • Niacin44%
  • Vitamin B656%

Good source of

10–19% of the daily value

  • Dietary fiber14%
  • Vitamin A11%
  • Vitamin E11%
  • Riboflavin (B2)15%
  • Folate (B9)13%
  • Pantothenic acid19%

Watch

20%+ of the daily value

  • Sodium40%
  • Saturated fat48%
  • Cholesterol36%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 40 minCook 115 min
  1. 1

    Preheat the oven to 350 F.

  2. 2

    Combine salt, paprika, cumin, and nutmeg in a large bowl. Trim beef of excess fat and cube (2" x 1", if not already prepared). Coat beef in spice mixture and let sit for 20min at room temp.

  3. 3

    In oven-safe soup pot (ideally cast iron), fry bacon until crispy. Remove from pan and set aside; drain all but 1 tbsp bacon fat from pan. Sear stew beef in batches, 3-4 min each side; remove from heat and set aside with bacon.

  4. 4

    In the same pan, saute the onions and garlic on medium heat until translucent (8 min). Deglaze the pan with wine, then add beef stock (homemade, if possible), meat, and 1 28-oz. can diced tomatoes. Cover pot and put in the oven for 1 hr.

  5. 5

    Add diced fennel, cook for another 10 min and add chopped red pepper. Cook for another 10-20 min, until fennel is cooked through.

  6. 6

    Remove from oven, and take vegetables and meat out of the soup - set aside, and reduce sauce for another 20 min (or until thick enough to coat the back of a spoon).

  7. 7

    Add meat and vegetables back into soup. Season with cayenne, salt, and pepper to taste; garnish with parsley. May be served with sour cream.

Vitamins & minerals

Amounts for 1 serving (384 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A100 μg
11%
Vitamin C47 mg
52%
Vitamin D0 μg
0%
Vitamin E2 mg
11%
Vitamin K112 μg
93%
Thiamine0.5 mg
38%
Riboflavin (B2)0.2 mg
15%
Niacin7 mg
44%
Vitamin B61 mg
56%
Folate (B9)51 μg
13%
Vitamin B122 μg
82%
Pantothenic acid1 mg
19%
Choline112 mg
20%

Minerals

NutrientAmount% Daily Value
Calcium94 mg
9%
Iron4 mg
50%
Potassium847 mg
18%
Magnesium53 mg
13%
Phosphorus280 mg
40%
Zinc6 mg
51%
Copper0.2 mg
17%
Manganese0.3 mg
12%
Selenium26 μg
48%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene6 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1,121 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride53 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0.2 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene1,607 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol1 μg—
Serine1 g—
Starch0 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.5 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 386 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 73min
    Walking (3.5 mph)
  • 46min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 54min
    Swimming laps

Common questions

How many calories are in Hearty Beef Stew?

One serving of Hearty Beef Stew (1 serving) has 386 calories, which works out to 101 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Hearty Beef Stew high in protein?

It provides a solid 26 g of protein per serving (51% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Hearty Beef Stew keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Hearty Beef Stew?

909 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Hearty Beef Stew?

5.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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