High Protein Carne de Panela
Unleash the comfort of this *High Protein Carne de Panela*, a hearty and wholesome Brazilian-inspired beef stew that's packed with bold flavors and essential nutrients. Featuring tender, slow-cooked lean beef chuck, fiber-rich kidney beans, and a colorful medley of vegetables like carrots, tomatoes, and red bell peppers, this dish is both a protein powerhouse and a feast for the senses. Seasoned with fragrant spices like cumin, paprika, and bay leaves, and cooked to perfection in a pressure cooker, this one-pot meal is ideal for busy weeknights or meal prep sessions. Serve it with steaming rice or your favorite side for a satisfying, nutritious dinner that the whole family will love. Perfect for fans of healthy beef stew recipes, high-protein comfort food, and globally-inspired cuisine!
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Recipe Information
Ingredients
- 800 grams lean beef chuck, cut into 2-inch cubes
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 cloves garlic cloves, minced
- 2 medium tomatoes, chopped
- 1 large carrot, sliced
- 1 large red bell pepper, chopped
- 400 grams kidney beans, drained and rinsed
- 500 milliliters beef stock
- 2 leaves bay leaves
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped (optional)
Instructions
Heat a large pressure cooker over medium heat. Add the olive oil.
Once the oil is hot, add the beef cubes and brown on all sides. This should take about 8-10 minutes. Do this in batches if necessary to avoid crowding the pot.
Remove the beef and set it aside. In the same pot, add the chopped onion and garlic. Sauté until the onion becomes translucent, about 5 minutes.
Add the chopped tomatoes, sliced carrot, and red bell pepper to the pot. Stir and cook for another 5 minutes until the vegetables start to soften.
Return the beef to the pot along with any juices. Add the kidney beans and stir the mixture well.
Pour in the beef stock, followed by the bay leaves, paprika, cumin, salt, and black pepper. Stir to combine all ingredients.
Secure the lid of the pressure cooker according to the manufacturer’s instructions. Increase the heat to high and bring the cooker to pressure.
Once at pressure, reduce the heat to medium-low and cook for 45 minutes.
After cooking, allow the pressure to release naturally for about 10-15 minutes before carefully opening the lid.
Check the beef for tenderness. If necessary, cook on low heat, uncovered, for additional time until the beef is tender and the sauce has thickened slightly.
Before serving, remove the bay leaves and adjust seasoning if necessary. Garnish with fresh cilantro if desired.
Serve hot with rice or your preferred accompaniment.
Nutrition Facts
Calories |
2853 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 153.0 g | 196% | |
| Saturated Fat | 53.5 g | 268% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 640 mg | 213% | |
| Sodium | 4935 mg | 215% | |
| Total Carbohydrate | 110.5 g | 40% | |
| Dietary Fiber | 31.7 g | 113% | |
| Total Sugars | 26.2 g | ||
| Protein | 243.3 g | 487% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 360 mg | 28% | |
| Iron | 32.9 mg | 183% | |
| Potassium | 5728 mg | 122% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
