Recipes · Iranian · Stews
Ghormeh Sabzi (Persian Herb Stew)
One serving has 605 kcal and 33 g protein, and at least a fifth of a woman's daily need of vitamin K (1297%), cobalamin (161%), vitamin C (127%), zinc (94%), niacin (71%) and copper (57%). Ready in 150 minutes.
- Preparation: 15 min
- Cooking: 135 min
- Makes: 1 serving (539 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: meat
Ingredients
- 150 g Lamb shoulder, raw
- 60 g Parsley, fresh
- 30 g Cilantro, fresh
- 30 g Scallions, raw
- 1 g Fenugreek seeds
- 50 g Kidney beans, red, canned
- 1.5 g Lemon zest
- 15 g Vegetable oil
- 0.5 g Turmeric
- 200 g Water
- 1 g Salt
- 0.3 g Black pepper
Method
- Finely chop the parsley, cilantro and scallions.
- Heat some of the oil in a large pan and fry the chopped herbs over medium heat for 10-15 minutes, stirring often, until they darken and turn very fragrant; this long saute is essential to the dish's flavor. Set the herbs aside.
- In a pot, heat the remaining oil and brown the lamb with the turmeric.
- Add the water, sautéed herbs, kidney beans, lemon zest and fenugreek; cover and simmer for 1.5-2 hours, until the meat is completely tender and the stew has turned a deep, dark green.
- Season with the salt and black pepper, and serve hot over rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 605 kcal | 29% |
| Carbohydrates | 19.2 g | |
| Water | 438 mL | |
| Fiber | 6.9 g | 23% |
| Protein | 32.9 g | 69% |
| Tryptophan | 0.38 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.5 g | |
| Lysine | 2.7 g | |
| Methionine | 0.74 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1 g | |
| Valine | 1.8 g | |
| Histidine | 0.98 g | |
| Fat | 44.8 g | |
| Monounsaturated | 15.3 g | |
| Polyunsaturated | 11.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.4 g | |
| Saturated | 14.7 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 107 mg | |
| Calcium | 189 mg | 19% |
| Copper | 0.51 mg | 57% |
| Iron | 8.4 mg | 47% |
| Magnesium | 96 mg | 31% |
| Manganese | 0.64 mg | 36% |
| Phosphorus | 370 mg | 53% |
| Potassium | 1,090 mg | 23% |
| Selenium | 31 µg | 56% |
| Sodium | 659 mg | |
| Zinc | 7.5 mg | 94% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 10 mg | 71% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 172 µg | 43% |
| Cobalamin (vitamin B12) | 3.9 µg | 161% |
| Choline | 13.7 mg | 3% |
| Vitamin A | 369 µg | 53% |
| Vitamin C | 95.6 mg | 127% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 1,167 µg | 1297% |
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
5.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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