Greek · dinner
Beef Stifado (Greek Beef and Shallot Stew)
Video by Dimitra's Dishes on YouTube · Open on YouTube
- 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.
A slow-cooked beef stew with tomatoes and a whole pile of shallots: one serve gives about 40 g of protein and is rich in zinc, vitamin B12 and iron, with only a pinch of added sugar.
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Ingredients 17
Method
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- Heat the olive oil in a large pot over medium heat and cook the whole peeled shallots for about 10 minutes until golden and soft. Lift them out and set aside. 0:57
- Brown the beef in the same pot, in two batches if the pot is not wide, about 5–6 minutes per side. Return all the beef to the pot. 1:42
- Push the meat aside and cook the tomato paste and grated garlic for a few seconds until fragrant. 2:09
- Add the vinegar, crushed tomatoes, salt, pepper, oregano, sugar, bay leaves, peppercorns, cinnamon stick, cloves, water and chilli flakes. Bring to the boil, then cover and simmer on low for 1 hour 15 minutes. 2:29
- Taste for salt, then nestle the shallots into the stew without stirring (just shake the pot). Cover and simmer on very low for 30 minutes more. Scatter with parsley to serve. 3:44
Tip. Dimitra serves it with rice, crusty bread or mashed potatoes and a salad. It keeps 3–4 days in the fridge and freezes well. You can use less oil if you prefer.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 11%
- Protein 26%
- Fat 63%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High113%
2.7 µg a serve, mostly from beef chuck (100%). 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.
Zinc High84%
9.2 mg a serve, mostly from beef chuck (93%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High66%
36 µg a serve, mostly from beef chuck (95%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High38%
0.6 mg a serve, mostly from beef chuck (55%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High33%
4.9 mg a serve, mostly from olive oil (53%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron High30%
5.4 mg a serve, mostly from beef chuck (56%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C High25%
22 mg a serve, mostly from crushed tomatoes (56%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High25%
30 µg a serve, mostly from fresh parsley (36%). 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.
Omega-3 High24%
0.4 g a serve, mostly from beef chuck (62%). 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 Source19%
880 mg a serve, mostly from crushed tomatoes (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source14%
58 mg a serve, mostly from beef chuck (42%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source12%
50 µg a serve, mostly from shallots (38%). 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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Calcium8%
102 mg a serve, mostly from crushed tomatoes (43%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A4%
33 µg a serve, mostly from crushed tomatoes (80%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D1%
0.3 µg a serve, mostly from beef chuck (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 Dimitra's Dishes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.