Beef, potatoes, and vegetables excluding carrots, broccoli, and dark-green leafy; tomato-based sauce
Common food
Photo: Wikipedia
This is a hearty, savory stew of tender beef chunks, soft potatoes, and mixed vegetables (like peas, corn, or green beans) in a rich, tangy tomato-based sauce. The texture is comforting and chunky, with the beef providing a satisfying chew against the yielding potatoes and the sauce's smooth, slightly acidic base. Nutritionally, it's a balanced, low-calorie meal with a good protein-to-fat ratio and a modest carbohydrate content from the potatoes and vegetables.
Calorie split: 17% protein · 38% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, home-cooked flavor and the way it combines savory beef with the sweetness of tomatoes and the earthiness of potatoes. It's a classic, versatile meal that can be enjoyed year-round and is often associated with family gatherings and hearty, satisfying dinners.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium if made with canned tomatoes or pre-made sauces, which may concern those monitoring blood pressure. To counteract this, use low-sodium canned tomatoes and season with herbs like oregano or basil instead of salt. Additionally, the potatoes and tomato sauce can cause blood-sugar spikes in some individuals; pairing the meal with a side of leafy greens or adding more non-starchy vegetables can help slow digestion and stabilize blood sugar levels.
Key benefits
- Provides a balanced mix of protein, carbs, and fats in a single dish.
- Low in calories (126 kcal per 100g), making it suitable for calorie-conscious diets.
- Contains dietary fiber (1.6g per 100g) from vegetables and potatoes, aiding digestion.
- The tomato-based sauce offers a source of lycopene, an antioxidant linked to heart health.
- Versatile and easy to adapt with different vegetables or leaner cuts of beef.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tomato-based sauce in this dish is a relatively modern addition; tomatoes were not widely used in European cooking until the 18th century, despite being a staple in the Americas for centuries prior.
Full nutrition (USDA data · scales with serving)
| Water | 74.3 g |
| Energy | 126 kcal |
| Protein | 5.4 g |
| Total lipid (fat) | 6.6 g |
| Carbohydrate, by difference | 12.3 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.82 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 59.0 mg |
| Potassium, K | 286 mg |
| Sodium, Na | 305 mg |
| Zinc, Zn | 0.92 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 4.5 ug |
| Vitamin C, total ascorbic acid | 5.7 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 26.6 mg |
| Vitamin B-12 | 0.22 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 91.0 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 3611 ug |
| Lutein + zeaxanthin | 113 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 10.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.80 g |
| SFA 18:0 | 0.28 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 2.6 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.25 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 12.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
What vegetables are typically included in this dish?
Common vegetables include peas, corn, green beans, and bell peppers, excluding carrots, broccoli, and dark-green leafy vegetables as specified.
Can I make this dish with leaner beef?
Yes, using lean cuts like sirloin or eye of round can reduce the fat content while maintaining the dish's flavor and texture.
How can I reduce the sodium in this dish?
Use low-sodium canned tomatoes, limit added salt, and flavor with herbs like thyme, rosemary, or garlic instead.
Is this dish suitable for a low-carb diet?
While potatoes are included, you can reduce the carb content by using fewer potatoes or substituting them with lower-carb vegetables like cauliflower or turnips.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.26 kcal/g · 17% calories from protein · 1.6 g fiber · 1.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.