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Pastitsada Cretanike
A Cretan beef stew braised slowly with blackeye peas and navy beans until the meat falls apart and the broth turns deep and savory. Ginger and vinegar cut through the richness and keep the dish from feeling heavy. It's the kind of one-pot meal eaten on cool days, with good olive oil and bread on the side. #greek #beef stew #legumes #mediterranean #cretan cuisine #one pot
140
min total
(Prep:
20
| Cook: 120)
6
servings
2
m3hungry ai
5 recipes
Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw
20.0 oz
Onions, white, raw
200.0 gram
Garlic, raw
4.0 clove
Ginger root, raw
1.0 tsp
Olive oil
3.0 1 tablespoon
Tomato products, canned, paste, without salt added
3.0 tbsp
Vinegar
2.0 1 tablespoon
Water, NFS
4.0 1 cup
Blackeyed peas, NFS
1.0 1 cup
Beans, navy, mature seeds, raw
0.75 cup
Salt, table
1.0 tsp
Cauliflower, green, raw
3.0 cup
Broccoli raab, raw
1.5 1 cup
Spices, oregano, dried
1.0 g
Spices, pepper, black
0.5 g
Nutrition Facts
Energy
4789.7 kilocalorie
Protein
551.0 gram
Myristoleic acid (C14:1)
0.0 gram
Pentadecenoic acid (C15:1)
0.0 gram
Palmitoleic acid (C16:1, Omega-7)
5.3 gram
Heptadecenoic acid (C17:1)
0.0 gram
Gondoic acid (C20:1, Omega-9)
0.4 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Nervonic acid (C24:1, Omega-9)
0.0 gram
Oleic acid (C18:1, Omega-9)
84.5 gram
Alpha-Linolenic acid (ALA) (C18:3, Omega-3)
0.9 gram
Docosahexaenoic acid (DHA) (C22:6, Omega-3)
0.0 gram
Eicosapentaenoic acid (EPA) (C20:5, Omega-3)
0.0 gram
Pufa 2:5 N-3 (epa)
0.0 gram
Linoleic acid (C18:2, Omega-6)
12.2 gram
Gamma-Linolenic acid (GLA) (C18:3, Omega-6)
0.0 gram
Stearidonic acid (SDA) (C18:4, Omega-3)
0.0 gram
Eicosadienoic acid (C20:2, Omega-6)
0.0 gram
Dihomo-gamma-linolenic acid (DGLA) (C20:3, Omega-6)
0.0 gram
Arachidonic acid (ARA) (C20:4, Omega-6)
0.8 gram
Docosapentaenoic acid (DPA) (C22:5, Omega-3)
0.2 gram
Palmitic acid (C16:0)
44.8 gram
Capric acid (C10:0)
0.2 gram
Lauric acid (C12:0)
0.2 gram
Tridecylic acid (C13:0)
0.0 gram
Myristic acid (C14:0)
4.0 gram
Pentadecylic acid (C15:0)
0.0 gram
Margaric acid (C17:0)
0.0 gram
Arachidic acid (C20:0)
0.0 gram
Behenic acid (C22:0)
0.0 gram
Lignoceric acid (C24:0)
0.0 gram
Butyric acid (C4:0)
0.0 gram
Caproic acid (C6:0)
0.0 gram
Caprylic acid (C8:0)
0.0 gram
Stearic acid (C18:0)
18.2 gram
Trans Fat
0.0 gram
Dietary Fiber
48.4 gram
Starch
51.4 gram
Lactose
0.0 gram
Maltose
0.1 gram
Sucrose
6.5 gram
Fructose
7.9 gram
Galactose
0.6 gram
Glucose
8.4 gram
Carotene, Alpha
14.4 microgram
Carotene, Beta
1590.1 microgram
Choline
2384.8 milligram
Folate (Vitamin B9)
4116.2 microgram
Retinol
0.0 microgram
Vitamin A
1199.3 International Unit
Vitamin B-12
26.7 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
15.1 milligram
Vitamin B1 (Thiamin)
3.2 milligram
Vitamin B2 (Riboflavin)
3.1 milligram
Vitamin B3 (Niacin)
174.2 milligram
Vitamin B5 (Pantothenic Acid)
17.3 milligram
Vitamin C
196.4 milligram
Vitamin D
72.3 microgram
Vitamin E
22.1 milligram
Vitamin K
248.9 microgram
Vitamins And Other Components
0.0 gram
Calcium, Ca
1209.6 milligram
Copper, Cu
3.9 milligram
Iron, Fe
55.2 milligram
Magnesium, Mg
1005.3 milligram
Manganese, Mn
3.8 milligram
Phosphorus, P
5800.2 milligram
Potassium, K
11579.7 milligram
Selenium, Se
601.6 microgram
Sodium, Na
4161.4 milligram
Zinc, Zn
103.5 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
53.1 gram
Alcohol, Ethyl
0.0 gram
Amino Acids
0.0 gram
Arginine
33.6 gram
Ash
37.0 gram
Aspartic Acid
49.9 gram
Betaine
301.2 milligram
Caffeine
0.0 milligram
Cholesterol
1559.4 milligram
Cryptoxanthin, Beta
0.4 microgram
Cystine
6.7 gram
Fluoride, F
0.5 microgram
Folic Acid
0.0 microgram
Glutamic Acid
80.4 gram
Glycine
31.3 gram
Histidine
16.6 gram
Hydroxyproline
5.2 gram
Isoleucine
24.1 gram
Leucine
42.2 gram
Lipids
0.0 gram
Lutein + Zeaxanthin
793.9 microgram
Lycopene
13824.2 microgram
Lysine
44.0 gram
Methionine
13.3 gram
Nitrogen
0.3 gram
Oleic Acid (Omega-9)
0.0 gram
Phytosterols
5.0 milligram
Proline
25.6 gram
Proximates
0.0 gram
Serine
21.6 gram
Theobromine
0.0 milligram
Threonine
21.0 gram
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.3 milligram
Tocopherol, Gamma
3.9 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
3.7 gram
Tyrosine
16.6 gram
Valine
26.7 gram
Water
3133.9 gram
0
Trim the beef flank of excess fat and cut into 2-inch chunks. Heat 3 tablespoons of olive oil in a large heavy pot over medium-high heat. Working in batches, brown the beef on all sides for 3–4 minutes per side, until a deep golden crust forms. Transfer each batch to a plate and set aside.
1
In the same pot, add the diced onion and cook over medium heat for 5–6 minutes, stirring often, until translucent and starting to colour at the edges. Stir in the minced garlic and ginger and cook for another minute, until the raw smell disappears.
2
Add the tomato paste and stir constantly for 1–2 minutes, until it darkens slightly and smells toasty. Pour in the vinegar and scrape the bottom of the pot with a wooden spoon until all the browned bits have lifted.
3
Return the beef to the pot. Add the water, blackeye peas, navy beans, oregano, salt, and black pepper. Bring to a simmer, then reduce the heat to low. Cover partially and cook gently for 1½ to 2 hours, until the beef is very tender and pierces easily with a fork.
4
About 20 minutes before the stew is done, bring a large pot of salted water to a boil. Add the cauliflower florets and cook for 5–6 minutes until just tender, then drain. Add the broccoli rabe pieces to the same boiling water and cook for 4–5 minutes until wilted and tender, then drain.
5
Taste the stew and adjust salt and pepper. Stir in the cooked cauliflower and broccoli rabe and simmer for another 3–5 minutes, until everything is warmed through and the broth has pulled together into a slightly thickened consistency.
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