Recipes · Armenian · Stews
Khashlama (Armenian Beef and Vegetable Stew)
One serving has 501 kcal and 38 g protein, and at least a fifth of a woman's daily need of cobalamin (220%), zinc (166%), pyridoxine (95%), vitamin C (90%), selenium (74%) and niacin (64%). Ready in 150 minutes.
- Preparation: 15 min
- Cooking: 135 min
- Makes: 1 serving (547 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: alcohol, beef, sulphite
Ingredients
- 180 g Beef chuck, raw
- 60 g Onions, raw
- 100 g Tomatoes, raw
- 40 g Bell pepper, green, raw
- 80 g Potatoes, raw
- 5 g Garlic, raw
- 0.2 g Bay leaves
- 0.4 g Black pepper
- 20 g Wine, white
- 60 g Water
- 1 g Salt
Method
- Layer the beef chunks with the sliced onion, tomato, bell pepper and potato in a heavy pot, tucking in the garlic and bay leaf.
- Pour in the wine and water, season with the black pepper, cover tightly and set over very low heat.
- Cook, barely simmering and without stirring much, for 2-2.5 hours, until the beef is fall-apart tender.
- Season with the salt near the end of cooking.
- Serve the meat and vegetables together in their own rich juices, with bread on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 501 kcal | 24% |
| Carbohydrates | 27.9 g | |
| Water | 448 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 38.4 g | 80% |
| Tryptophan | 0.43 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 3.2 g | |
| Methionine | 1 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.7 g | |
| Histidine | 1.2 g | |
| Fat | 25.5 g | |
| Monounsaturated | 12.3 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 10.7 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 119 mg | |
| Calcium | 75.3 mg | 8% |
| Copper | 0.36 mg | 40% |
| Iron | 5.3 mg | 29% |
| Magnesium | 78.4 mg | 25% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 433 mg | 62% |
| Potassium | 1,368 mg | 29% |
| Selenium | 40.4 µg | 74% |
| Sodium | 542 mg | |
| Zinc | 13.3 mg | 166% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 8.9 mg | 64% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 1.2 mg | 95% |
| Folate (vitamin B9) | 48.6 µg | 12% |
| Cobalamin (vitamin B12) | 5.3 µg | 220% |
| Choline | 140 mg | 33% |
| Vitamin A | 57.1 µg | 8% |
| Vitamin C | 67.7 mg | 90% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 16.2 µg | 18% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
6.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.