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Dutch beef and onion stew
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Hachee (240 g) has 317 calories. That works out to 132 calories per 100 g. It contains 11.5 g of carbs, 24.5 g of protein, 18.2 g of fat and 1.4 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
317
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
24.5g
· 49% DV
Fat
18.2g
· 23% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 32% · Fat 53%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 317 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 6.72 g | 34% |
| Trans fat | 0.43 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 1.4 g | 5% |
| Protein | 24.5 g | 49% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 317 kcal |
| 1 tablespoon (mini) | 18 g | 24 kcal |
| 100 g | 100 g | 132 kcal |
| 1 piece (small) | 120 g | 158 kcal |
| 1 serving (small) | 180 g | 238 kcal |
| 2 piece (double) | 240 g | 317 kcal |
| 1 serving (large) | 300 g | 396 kcal |
| 1 pack (large) | 400 g | 528 kcal |
Calculated from 132 calories per 100 g.
Hachee is a Dutch name for a slow-cooked stew, traditionally made with beef and onions. The name is associated with chopped or minced ingredients, but the familiar Dutch dish is usually made with pieces of beef rather than minced meat.
Hachee is a type of Dutch beef stew, but it has a distinctive onion-heavy, tangy character. Vinegar and spices such as cloves and bay leaf are common, setting it apart from more general beef stews.
Some hachee recipes use Dutch spiced cake, or ontbijtkoek, to thicken the sauce and add warm spice notes. It is optional, not essential: the onions and slow cooking can also give the stew a rich texture.
Yes, hachee can be made in a slow cooker, since its beef benefits from gentle, prolonged cooking. Brown the beef and onions first for deeper flavor, then cook them with the liquid and spices until the meat is tender.
Yellow onions are a good choice for hachee because they soften and turn sweet during the long cooking. They are a defining part of the dish, not just a garnish, so use enough to form a substantial base for the beef.
Cook hachee gently for long enough that its beef becomes tender, and avoid letting the pot boil vigorously. A tough cut suited to braising works better than a lean steak, which can dry out during extended cooking.
Hachee is a Dutch onion-and-beef stew, while Hungarian-style goulash is known for its paprika-forward flavor. Hachee often gets tang from vinegar and may include cloves or bay leaf; those are not what define goulash.
Hachee is often served with mashed or boiled potatoes, which soak up its thick gravy. Dutch meals may also pair it with red cabbage or apple sauce for a sweet-tart contrast.
Leftover hachee keeps in a covered container in the refrigerator for up to three days. Cool and refrigerate it promptly, then reheat until steaming hot throughout before serving.
Yes, hachee freezes well because it is a moist, slow-cooked stew. Freeze it in airtight portions once cooled, thaw it in the refrigerator, and reheat gently while stirring the sauce.
Vitamins
B12
2.64µg · 110% DV
B3
6.72mg · 42% DV
B6
0.48mg · 28% DV
B2
0.22mg · 17% DV
Minerals
Zinc
5.28mg · 48% DV
Selenium
24µg · 44% DV
Phosphorus
259mg · 37% DV
Sodium
672mg · 29% DV
Potassium ⭐
576mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 317 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Hachee is a Dutch beef and onion stew, slowly cooked until the meat is tender and the onions soften into a rich, savoury sauce. Vinegar and warming seasonings are often used to balance the onions’ gentle sweetness.
In the Netherlands, it is commonly served with boiled or mashed potatoes, sometimes alongside braised red cabbage. Elsewhere, it works well as a hearty main with potatoes, bread or other simple sides. It provides protein, while the beef and cooking fat make it more substantial than a vegetable-based stew; a 100 g portion has 10.2 g of protein. For a lighter meal, serve it with extra vegetables and keep the portion of rich sauce modest.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
6.72g
MONOUNSATURATED
7.68g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.