Recipes · Iranian · Stews
Abgoosht (Persian Lamb and Chickpea Stew)
One serving has 478 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (156%), zinc (115%), niacin (74%), selenium (62%), phosphorus (56%) and copper (54%). Ready in 155 minutes.
- Preparation: 15 min
- Cooking: 140 min
- Makes: 1 serving (693 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: meat
Ingredients
- 160 g Lamb shanks, raw
- 40 g Chickpeas, canned
- 80 g Potatoes, raw
- 60 g Tomatoes, raw
- 40 g Onions, raw
- 1 g Turmeric
- 1 g Lemon zest
- 10 g Tomato paste
- 1 g Salt
- 0.3 g Black pepper
- 300 g Water
Method
- Put the lamb, chickpeas, chopped onion, turmeric and lemon zest (a stand-in for the traditional dried limes, limoo amani) into a pot with the water.
- Bring to a boil, skim off any foam, then cover and simmer for 1.5-2 hours, until the lamb is very tender.
- Add the potato, chopped tomato and tomato paste, and simmer for a further 25-30 minutes, until the potato is tender.
- Season with the salt and black pepper.
- Traditionally the broth is ladled off and served first with bread, then the meat and vegetables are mashed together as a second course; either way, serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 478 kcal | 23% |
| Carbohydrates | 32 g | |
| Water | 598 mL | |
| Fiber | 6.5 g | 22% |
| Protein | 36.3 g | 76% |
| Tryptophan | 0.41 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.7 g | |
| Lysine | 3 g | |
| Methionine | 0.85 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 22.8 g | |
| Monounsaturated | 9 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 9.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 115 mg | |
| Calcium | 77.6 mg | 8% |
| Copper | 0.49 mg | 54% |
| Iron | 4.9 mg | 27% |
| Magnesium | 84.5 mg | 27% |
| Manganese | 0.88 mg | 49% |
| Phosphorus | 389 mg | 56% |
| Potassium | 1,061 mg | 23% |
| Selenium | 34.2 µg | 62% |
| Sodium | 629 mg | |
| Zinc | 9.2 mg | 115% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 10.4 mg | 74% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.65 mg | 50% |
| Folate (vitamin B9) | 79.8 µg | 20% |
| Cobalamin (vitamin B12) | 3.7 µg | 156% |
| Choline | 20.6 mg | 5% |
| Vitamin A | 33.3 µg | 5% |
| Vitamin C | 30.5 mg | 41% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.94 mg | 6% |
| Vitamin K | 9.6 µg | 11% |
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
5.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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