High Protein Carne de Panela

Indulge in the rich and hearty flavors of **High-Protein Carne de Panela**, a traditional Brazilian-inspired beef stew packed with wholesome ingredients and bold seasonings. This protein-rich recipe features tender cubes of lean beef chuck slow-cooked to perfection with a medley of vibrant vegetables like carrots, red bell pepper, and tomatoes, along with hearty kidney beans for added nutritional value. A fragrant blend of paprika, cumin, and bay leaves infuses the dish with a warm depth of flavor, while a pressure cooker ensures the beef becomes melt-in-your-mouth tender in a fraction of the usual time. Perfect for meal prep or a comforting family dinner, this one-pot wonder is as satisfying as it is nutritious. Serve it with fluffy rice or your favorite side for a complete and hearty meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:120 mins

Total Time:135 mins

Servings: 4

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)

Directions

Step 1

Heat a large pressure cooker over medium heat. Add the olive oil.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

Return the beef to the pot along with any juices. Add the kidney beans and stir the mixture well.

Step 6

Pour in the beef stock, followed by the bay leaves, paprika, cumin, salt, and black pepper. Stir to combine all ingredients.

Step 7

Secure the lid of the pressure cooker according to the manufacturer’s instructions. Increase the heat to high and bring the cooker to pressure.

Step 8

Once at pressure, reduce the heat to medium-low and cook for 45 minutes.

Step 9

After cooking, allow the pressure to release naturally for about 10-15 minutes before carefully opening the lid.

Step 10

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.

Step 11

Before serving, remove the bay leaves and adjust seasoning if necessary. Garnish with fresh cilantro if desired.

Step 12

Serve hot with rice or your preferred accompaniment.

Nutrition Facts

Serving size	2412.4 grams (2412.4g)

Amount per serving	% Daily Value*
Calories	2853

Total Fat 153.00g	196%
Saturated Fat 53.50g	268%
Polyunsaturated Fat 2.70g
Cholesterol 640mg	213%
Sodium 4935mg	215%
Total Carbohydrate 110.50g	40%
Dietary Fiber 31.70g	113%
Total Sugars 26.20g
Protein 243.30g	487%

Vitamin D 0IU	0%
Calcium 360mg	28%
Iron 33mg	183%
Potassium 5728mg	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.

Source of Calories

Fat: 49.3%

Protein: 34.9%

Carbs: 15.8%