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

150 minServes 3450 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.

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.

  1. 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
  2. Rinse the beef shank, pat it dry and cut it into cubes. 2:10
  3. When the fat has rendered, add the onions with 1 tsp salt and fry until golden brown. 3:55
  4. Add the chopped tomato and pepper, then the beef, and turn it in the onions for a few minutes. 4:26
  5. Stir in the ground caraway and sweet paprika, then the garlic and hot paprika to taste. 5:17
  6. Pour in the red wine and let it bubble. 6:30
  7. 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
  8. 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

Energy450 kcal1,880 kJ
Protein55 g109% of a day
Fibre3.7 g13% of a day
Carbohydrate16 g12 g net · 6.4 g sugars6% of a day
Fat16 g5.3 g saturated20% of a day
Sodium970 mg42% of a day

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.

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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.