If you want a supply of essential minerals and proteins, you can not stop including beef liver in the dietary pattern. We will give you a beef liver recipe and how to prepare it.

Beef liver is a food that has several health benefits. It is a product with a high nutritional density, so it can be included relatively frequently in the context of a varied and balanced diet.

Before starting, it should be noted that food of animal origin must appear in the guideline on a daily basis. These products contain the highest quality proteins that are worth consuming. Despite their bad reputation for many years, they are not associated with an increased risk of cancer or complex pathologies. Of course, its processed versions should always be avoided.

Beef Liver With Onions Recipe

Next, we are going to show you how to get the most out of beef liver with an exquisite recipe for the liver with onions. It is a food with strong organoleptic characteristics, so it may not please everyone. However, its texture once cooked is very good.


The ingredients that will be needed for this recipe are the following:

  • 400 grams of beef liver in steak
  • 1 pinch of pepper
  • 1 pinch of cumin
  • an onion
  • salt to taste


First of all, make sure that the meat is of quality and that it is ready to prepare. It is best to take it out of the fridge about 30 minutes before starting the process so that everything goes according to plan.

Mix the salt, cumin, and pepper, and season the liver fillets all over well.

Then, let the result sit for about 10 minutes. It would even be possible to chop the liver into smaller pieces.

Once this step has been completed, put oil in a frying pan over medium heat and fry the julienned onion in it. It will need to take on a transparent color.

Add the meat and continue with the cooking process until it is completely cooked. In any case, it should not be passed. Otherwise, its texture would not be as good.

Once ready, you can now serve the liver with onions. As a presentation recommendation, we recommend accompanying it with mashed potatoes.

Nutritional Value Of Beef Liver

The 100 grams of beef liver provide just over 100 calories, so it can be included in the context of a hypocaloric diet to lose weight. It has 3 grams of total fat inside, of which one gram corresponds to saturated lipids.

However, where it really stands out is its protein concentration. A 100-gram serving represents almost 20 proteins of high biological value for the body. Similarly, beef liver is a source of important minerals. Among them, we can highlight potassium, satisfying 8% of the recommended daily amount for every 100 grams of the food.

Also, it provides several B vitamins, especially B12. This is especially important since it is not found in plant-based foods and its deficit conditions the transport of oxygen in the blood.

Lastly, beef liver is excellent for helping to cover the daily requirements of iron, an element with low availability in general. Every 100 grams of food contains 19.6 milligrams of minerals, almost tripling the recommended daily amount. It is even a source of zinc, a determining element for hormonal health in men.

Benefits Of Beef Liver

First of all, beef liver proteins will be excellent in preventing the development of alterations in the functionality of lean mass. If the consumption of these elements is not enough, sarcopenia could be experienced. This is evidenced by research published in the journal BioMed Research International.

In addition, it is a fundamental food to avoid situations of anemia, both for its iron content and for its contribution to vitamin B12. As for the mineral, special emphasis must be placed on the need for it to be consumed with a certain dose of vitamin C. Thus, its intestinal absorption is enhanced, which is generally quite poor even when it is a substance of animal origin. A study published in the Annals of the New York Academy of Sciences confirms this.

We cannot forget the role of zinc in hormonal health and in the functioning of the immune system. It has been shown to participate in the differentiation of white blood cells, which reduces the risk of contracting infections, especially respiratory infections.

Beef Liver, A Healthy Food

As you have seen, beef liver is a food considered healthy that is characterized by its high nutritional density.

It is excellent for preventing situations of anemia that can condition the transport of oxygen through the blood, thus causing chronic tiredness and fatigue. With the recipe that we have presented to you, you will be able to get the most out of this product.

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