Beef Rump
Bos taurusClinical Encyclopedia
Beef Rump provides 250 kcal, 26g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Beef rump is a cut of meat from the hindquarters of cattle, known for its rich flavor and tenderness when cooked properly. It is a versatile cut that can be grilled, roasted, or braised.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best cooked using methods such as grilling or roasting to enhance flavor. Marinating can help tenderize the meat.
Smart Selection & Storage
Choose beef rump that is bright red with minimal marbling for the best quality. Avoid any cuts with excessive browning or discoloration.
Store in the refrigerator wrapped tightly in plastic or butcher paper. For longer storage, freeze in airtight packaging.
Myths vs Realities
Healthy Recipes
Grilled Beef Rump with Quinoa Salad
This vibrant dish features marinated grilled beef rump served alongside a refreshing quinoa salad packed with vegetables and herbs.
- 500g beef rump, trimmed
- 1 cup quinoa, rinsed
- 2 cups water
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
- 1. Marinate the beef rump in olive oil, lemon juice, salt, and pepper for at least 30 minutes.
- 2. Cook quinoa in water according to package instructions, then let it cool.
- 3. Grill the marinated beef for 5-7 minutes on each side until desired doneness, then let it rest before slicing.
- 4. Combine quinoa, bell pepper, cucumber, and parsley in a bowl, drizzle with olive oil, and season with salt and pepper.
- 5. Serve sliced beef over the quinoa salad.
Beef Rump Stir-Fry with Broccoli and Cashews
A quick and healthy stir-fry featuring tender beef rump, vibrant broccoli, and crunchy cashews, all tossed in a savory sauce.
- 400g beef rump, thinly sliced
- 2 cups broccoli florets
- 1/2 cup cashews, toasted
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- Salt and pepper to taste
- 1. Heat sesame oil in a large pan over medium-high heat and add garlic and ginger, sautéing until fragrant.
- 2. Add sliced beef and cook until browned, then remove from the pan.
- 3. In the same pan, add broccoli and stir-fry for 3-4 minutes until tender-crisp.
- 4. Return beef to the pan, add soy sauce and cashews, and stir until heated through.
- 5. Season with salt and pepper before serving.
Beef Rump Tacos with Avocado Salsa
These flavorful tacos feature seasoned beef rump topped with a fresh avocado salsa for a healthy twist on a classic dish.
- 500g beef rump, ground
- 1 tablespoon taco seasoning
- 8 corn tortillas
- 1 avocado, diced
- 1 tomato, diced
- 1/4 red onion, finely chopped
- 1 lime, juiced
- Salt and cilantro to taste
- 1. In a skillet, cook ground beef with taco seasoning until browned.
- 2. In a bowl, combine avocado, tomato, onion, lime juice, salt, and cilantro to make the salsa.
- 3. Warm corn tortillas in a dry skillet until pliable.
- 4. Assemble tacos by placing beef in tortillas and topping with avocado salsa.
- 5. Serve immediately with lime wedges.
Slow-Cooked Beef Rump with Root Vegetables
A comforting slow-cooked dish featuring tender beef rump and a medley of root vegetables, perfect for a healthy family meal.
- 1kg beef rump, cut into chunks
- 3 carrots, chopped
- 2 parsnips, chopped
- 1 onion, quartered
- 2 cloves garlic, minced
- 2 cups beef broth
- 1 tablespoon thyme
- Salt and pepper to taste
- 1. Season beef chunks with salt and pepper, then sear in a hot skillet until browned.
- 2. Transfer beef to a slow cooker and add carrots, parsnips, onion, garlic, broth, and thyme.
- 3. Cook on low for 6-8 hours or until beef is tender.
- 4. Serve hot, garnished with fresh herbs if desired.
Beef Rump Salad with Balsamic Vinaigrette
A light and nutritious salad featuring sliced beef rump on a bed of mixed greens, drizzled with a tangy balsamic vinaigrette.
- 300g beef rump, grilled and sliced
- 4 cups mixed salad greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup balsamic vinegar
- 1/4 cup olive oil
- Salt and pepper to taste
- 1. Whisk together balsamic vinegar, olive oil, salt, and pepper to make the vinaigrette.
- 2. In a large bowl, combine salad greens, cherry tomatoes, and red onion.
- 3. Top the salad with sliced beef and drizzle with vinaigrette.
- 4. Toss gently and serve immediately.
Beef Rump and Sweet Potato Skewers
These delicious skewers combine marinated beef rump and sweet potato for a healthy, grilled treat that's perfect for any occasion.
- 500g beef rump, cut into cubes
- 2 sweet potatoes, peeled and cubed
- 2 tablespoons olive oil
- 1 tablespoon smoked paprika
- Salt and pepper to taste
- Skewers (if wooden, soak in water for 30 minutes)
- 1. Preheat the grill to medium-high heat.
- 2. In a bowl, toss beef cubes and sweet potato with olive oil, smoked paprika, salt, and pepper.
- 3. Thread beef and sweet potato onto skewers, alternating between the two.
- 4. Grill skewers for 10-12 minutes, turning occasionally, until beef is cooked and sweet potatoes are tender.
- 5. Serve warm with a side of your favorite dipping sauce.
Beef Rump Stuffed Bell Peppers
These colorful stuffed bell peppers are filled with a savory mixture of beef rump, brown rice, and spices, making for a hearty and healthy meal.
- 500g beef rump, ground
- 4 bell peppers, halved and seeds removed
- 1 cup cooked brown rice
- 1 can diced tomatoes (400g)
- 1 teaspoon cumin
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 180°C (350°F).
- 2. In a skillet, cook ground beef until browned, then add cooked rice, diced tomatoes, cumin, salt, and pepper.
- 3. Stuff each bell pepper half with the beef mixture and place in a baking dish.
- 4. If using, sprinkle cheese on top of the stuffed peppers.
- 5. Bake for 25-30 minutes until peppers are tender.
Beef Rump and Vegetable Stir-Fry with Brown Rice
A nutritious stir-fry featuring tender beef rump and a variety of colorful vegetables served over brown rice for a wholesome meal.
- 400g beef rump, sliced thinly
- 2 cups mixed vegetables (bell peppers, carrots, snap peas)
- 2 tablespoons soy sauce
- 1 tablespoon ginger, grated
- 2 cloves garlic, minced
- 2 cups cooked brown rice
- 1 tablespoon sesame oil
- 1. Heat sesame oil in a large skillet over medium-high heat and add garlic and ginger, sautéing until fragrant.
- 2. Add sliced beef and cook until browned, then remove from the pan.
- 3. Stir-fry mixed vegetables in the same pan for 3-4 minutes until tender-crisp.
- 4. Return beef to the pan, add soy sauce, and stir until heated through.
- 5. Serve over cooked brown rice.
Beef Rump and Spinach Stuffed Mushrooms
These savory stuffed mushrooms are filled with a mixture of ground beef rump, spinach, and herbs, making for a healthy appetizer or snack.
- 500g beef rump, ground
- 12 large portobello mushrooms, stems removed
- 2 cups fresh spinach, chopped
- 1/4 cup breadcrumbs
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1. Preheat the oven to 200°C (400°F).
- 2. In a skillet, cook ground beef with garlic until browned, then add spinach and cook until wilted.
- 3. Mix in breadcrumbs, Parmesan, salt, and pepper to form the stuffing.
- 4. Stuff each mushroom cap with the beef mixture and place on a baking sheet.
- 5. Bake for 15-20 minutes until mushrooms are tender and stuffing is golden.
Frequently Asked Questions (FAQ)
What is beef rump?
Beef rump is a cut from the hindquarters of cattle, known for its flavor and tenderness.
How should I cook beef rump?
Beef rump can be grilled, roasted, or braised for optimal flavor and tenderness.
Is beef rump healthy?
In moderation, beef rump can be part of a healthy diet, providing essential nutrients.
What are the nutritional benefits of beef rump?
It is high in protein, iron, zinc, and B vitamins, which are important for various bodily functions.
Can I eat beef rump if I am on a diet?
Yes, but portion control is key due to its fat content.
How do I store beef rump?
Store in the refrigerator for up to 3-5 days or freeze for longer storage.
What is the best way to season beef rump?
Simple seasoning with salt, pepper, and herbs works well, or use a marinade for added flavor.
What is the difference between beef rump and other cuts?
Beef rump is generally leaner than cuts like ribeye but offers a robust flavor.