Portuguese · lunch, dinner

Coelho Estufado (Portuguese Rabbit Stew with Wine)

Coelho estufado à portuguesa

Coelho Estufado (Portuguese Rabbit Stew with Wine) — from Momentos Doces e Salgados's cooking video Watch how it’s made · 4:37

Video by Momentos Doces e Salgados on YouTube, in Portuguese · Open on YouTube

70 minServes 4860 kcal a serve
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

68 g protein and 12 g net carbs in a generous serve of rabbit stewed with carrots, red pepper, tomato and white wine — rich in vitamin B12, selenium and zinc.

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Ingredients 14

Method

The cook speaks Portuguese; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Heat 100 ml olive oil in a wide pot. When it is hot, add the rabbit pieces and brown them, stirring so they don't stick to the bottom. 0:48
  2. Add the diced bacon and keep frying with the rabbit. 1:29
  3. When the rabbit is golden, add the chopped onions and garlic and fry a little longer, stirring. 1:41
  4. Slice the carrots and add them with the red pepper. 2:12
  5. Stir in the tomato pulp, sweet paprika and a sprig of parsley, season with salt and pepper, then add the white wine and about ½ glass of water and mix well. 2:38
  6. Cover and stew over medium heat for 30–40 minutes until the rabbit is tender, then serve from the pot. 3:32

Tip. Serves 4 (as the cook's written recipe says). She suggests mashed potato or rice alongside; greens or a salad keep it lower in carbs. Leave out the bacon for a leaner stew.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy860 kcal3,600 kJ
Protein68 g137% of a day
Fibre3.5 g12% of a day
Carbohydrate16 g12 g net · 7 g sugars6% of a day
Fat55 g13 g saturated71% of a day
Sodium750 mg33% of a day

Where the energy comes from one serve

  • Net carbs 6%
  • Protein 33%
  • Fat 61%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High556%

13 µg a serve, mostly from rabbit (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium High157%

87 µg a serve, mostly from rabbit (90%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High63%

1.1 mg a serve, mostly from rabbit (64%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin K High55%

66 µg a serve, mostly from parsley (63%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Zinc High52%

5.7 mg a serve, mostly from rabbit (84%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin A High41%

368 µg a serve, mostly from carrots (79%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C High41%

37 mg a serve, mostly from red capsicum (64%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin E High36%

5.4 mg a serve, mostly from olive oil (61%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Iron High34%

6.1 mg a serve, mostly from rabbit (78%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Omega-3 High31%

0.5 g a serve, mostly from rabbit (41%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Potassium High23%

1070 mg a serve, mostly from rabbit (57%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source16%

69 mg a serve, mostly from rabbit (59%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Folate Source14%

54 µg a serve, mostly from rabbit (34%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

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Calcium7%

91 mg a serve, mostly from rabbit (45%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D1%

0.1 µg a serve, mostly from bacon (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Momentos Doces e Salgados; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.