Hungarian · lunch, dinner
Marhapörkölt (Hungarian Beef Shank Stew with Red Wine)
Egri vörösboros marhalábszár pörkölt
Video by Mészi cook on YouTube, in Hungarian · 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.
About 55 g protein and 12 g net carbs a serve: beef shank slowly braised with onion, pepper, tomato and paprika, with no flour in the sauce.
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Ingredients 11
Method
The cook speaks Hungarian; 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.
- Dice the smoked bacon and fry it in a heavy pot over medium heat until the fat runs out. Meanwhile chop the onions finely. 0:46
- Rinse the beef shank, pat it dry and cut it into cubes. 2:10
- When the fat has rendered, add the onions with 1 tsp salt and fry until golden brown. 3:55
- Add the chopped tomato and pepper, then the beef, and turn it in the onions for a few minutes. 4:26
- Stir in the ground caraway and sweet paprika, then the garlic and hot paprika to taste. 5:17
- Pour in the red wine and let it bubble. 6:30
- Add just enough water to cover the meat and vegetables and simmer at least 2 hours, letting the liquid cook down until it almost catches, then topping up a little water again — repeat to build a thick sauce. 7:15
- Fifteen to twenty minutes before the end, add a little more garlic and caraway, and simmer until the beef is tender and the sauce thick. 8:45
Tip. Serves about 3 (the cook doesn't say), or 4 with nokedli or boiled potatoes on the side. Pickled cucumbers or a cabbage salad keep it lower in carbs. Freezes well.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 12%
- Protein 53%
- Fat 35%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High240%
5.8 µg a serve, mostly from beef shank (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.
Zinc High149%
16 mg a serve, mostly from beef shank (96%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High89%
49 µg a serve, mostly from beef shank (92%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C High60%
54 mg a serve, mostly from green pepper (70%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High56%
0.9 mg a serve, mostly from beef shank (59%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High39%
7 mg a serve, mostly from beef shank (83%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium High24%
1120 mg a serve, mostly from beef shank (60%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source18%
75 mg a serve, mostly from beef shank (60%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source11%
44 µg a serve, mostly from onions (36%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 6
Vitamin E9%
1.3 mg a serve, mostly from sweet Hungarian paprika (33%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K9%
11 µg a serve, mostly from tomato (33%). 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.
Calcium8%
98 mg a serve, mostly from beef shank (49%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A7%
67 µg a serve, mostly from sweet Hungarian paprika (55%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-35%
0.1 g a serve, mostly from smoked bacon (51%). 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.
Vitamin D0%
0.1 µg a serve, mostly from smoked 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 Mészi cook; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.