Flemish Beef Stew

Flemish Beef Stew

Beef stewed in beer with onions, brown sugar, and herbs.

This is the national Belgian dish. In some regions, bread spread with mustard is added towards the end of the cooking to give a special texture to the sauce. Rodenbach red beer is traditionally used in this recipe but any good red beer will do (possibly from Belgium).

4 servings
Preparation 15 min
Cooking 2 h 30 min

400 calories per serving 


Ingredients

800 g blade pot roast, rib roast or shoulder cloud , cut into cubes    
1 tbsp butter, unsalted   14 g
1 tbsp canola oil   15 mL
1 1/2 onions, finely chopped   300 g
2 tbsp white flour (all purpose)   16 g
1 1/3 cup alcohol-free beer   330 mL
2 bay leaf   0.4 g
1 sprig rosemary, fresh   5 g
1/2 tbsp brown sugar   6 g
1/2 tbsp wine vinegar   8 mL
1 rutabagas, or turnips , peeled and cut into large pieces   150 g
2 potatoes, peeled and cut into large pieces   400 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

A baking or casserole dish with a tight-fitting lid is necessary for this recipe.

Method

  1. Preheat the oven to 160ºC/325ºF.
  2. Cut the beef into large cubes, about 4 cm, then sprinkle with salt and pepper. Finely chop the onions.
  3. Heat the butter and oil in a casserole dish over high heat. Add the beef cubes in batches, turning them until dark brown on all sides, 5-7 min. Take the cubes out of the casserole using a slotted spoon, then transfer them to a plate.
  4. Add the onions and sauté over medium heat about 5 min, then add the flour and cook 1-2 min with stirring. Pour in the beer, then put the meat back into the casserole. Add the bay leaves, rosemary, brown sugar, and vinegar. Pour in some water if necessary to cover the meat. Cover and cook 2 h in the middle of the oven, until the meat is tender.
  5. During this time, prepare the vegetables : peel them and cut into large chunks then add them to the casserole. Pour in some warm water if too dry. Season with salt, cover and continue to cook an additional 20-25 min until the vegetables are tender. Serve.

Remarks

This stew can be made a few days ahead and reheated over moderate heat.

Nutrition Facts Table

Nutrition Facts

per 1 serving (340g)

Amount

% DV*

* DV = Daily Value

Calories

400

Fat

13 g

20 %

Saturated 5 g
+ Trans 0.4 g

26 %

Cholesterol

70 mg

Sodium

70 mg

3 %

Carbohydrate

41 g

14 %

Fibre

4 g

14 %

Sugars

13 g

Protein

28 g

Vitamin A

2 %

Vitamin C

40 %

Calcium

4 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: ¼ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Low :
Sodium
Source of :
Fibre, Vitamin D, Vitamin E, Vitamin K
Good source of :
Copper, Folacin, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin C
Excellent source of :
Niacin, Potassium, Selenium, Vitamin B12, Vitamin B6, Zinc

More info


This recipe is in the following categories: Beef | Main courses/Entrées | Diabetes-friendly | Halal | High Iron | Low Sodium | Braise/Stew | Belgian

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