Recipes · Iranian · Stews
Gheymeh (Split Pea and Beef Stew)
One serving has 610 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (172%), zinc (141%), pyridoxine (67%), selenium (64%), phosphorus (60%) and copper (59%). Ready in 120 minutes.
- Preparation: 15 min
- Cooking: 105 min
- Makes: 1 serving (563 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef
Ingredients
- 140 g Beef chuck, raw
- 30 g Split peas, dried
- 40 g Onions, raw
- 15 g Tomato paste
- 1 g Lemon zest
- 0.3 g Cinnamon
- 0.5 g Turmeric
- 70 g Potatoes, raw
- 15 g Vegetable oil
- 250 g Water
- 1 g Salt
- 0.3 g Black pepper
Method
- Heat some of the oil and brown the beef with the onion and turmeric.
- Add the water, tomato paste, lemon zest and cinnamon; cover and simmer for 1-1.5 hours, until the beef is tender.
- Add the split peas and simmer for a further 25-30 minutes, until they are soft but still hold their shape.
- Meanwhile, cut the potato into thin matchsticks and fry in the remaining oil until crisp and golden, then drain.
- Season the stew with the salt and black pepper.
- Serve the stew hot over rice, topped with the crispy fried potato strips.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 610 kcal | 29% |
| Carbohydrates | 38.2 g | |
| Water | 448 mL | |
| Fiber | 9.9 g | 33% |
| Protein | 36.4 g | 76% |
| Tryptophan | 0.38 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.8 g | |
| Lysine | 3 g | |
| Methionine | 0.85 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 35.9 g | |
| Monounsaturated | 13.1 g | |
| Polyunsaturated | 9.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.6 g | |
| Saturated | 10.7 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 92.4 mg | |
| Calcium | 67.8 mg | 7% |
| Copper | 0.53 mg | 59% |
| Iron | 5.8 mg | 32% |
| Magnesium | 76.3 mg | 25% |
| Manganese | 0.77 mg | 43% |
| Phosphorus | 420 mg | 60% |
| Potassium | 1,242 mg | 26% |
| Selenium | 34.9 µg | 64% |
| Sodium | 520 mg | |
| Zinc | 11.3 mg | 141% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 7.9 mg | 57% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.87 mg | 67% |
| Folate (vitamin B9) | 28.9 µg | 7% |
| Cobalamin (vitamin B12) | 4.1 µg | 172% |
| Choline | 154 mg | 36% |
| Vitamin A | 19.3 µg | 3% |
| Vitamin C | 21.9 mg | 29% |
| Vitamin D (D2 + D3) | 7 IU | 1% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 38.4 µg | 43% |
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
5.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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