Recipes · Iranian · Stews
Khoresh Bademjan (Persian Eggplant and Beef Stew)
One serving has 491 kcal and 30 g protein, and at least a fifth of a woman's daily need of cobalamin (172%), zinc (129%), pyridoxine (60%), selenium (57%), niacin (52%) and phosphorus (47%). Ready in 115 minutes.
- Preparation: 15 min
- Cooking: 100 min
- Makes: 1 serving (618 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: beef
Ingredients
- 140 g Beef chuck, raw
- 150 g Eggplant, raw
- 40 g Onions, raw
- 60 g Tomatoes, raw
- 10 g Tomato paste
- 1 g Lemon zest
- 0.5 g Turmeric
- 15 g Vegetable oil
- 200 g Water
- 1 g Salt
- 0.3 g Black pepper
Method
- Slice the eggplant, salt lightly, and let sit for 10 minutes to draw out bitterness, then pat dry and fry in some of the oil until golden on both sides; set aside.
- In a pot, heat the remaining oil and brown the beef with the onion and turmeric.
- Add the water, chopped tomatoes, tomato paste and lemon zest; cover and simmer for 1-1.25 hours, until the beef is nearly tender.
- Add the fried eggplant and simmer for a further 15-20 minutes, until everything is completely tender and the sauce has thickened.
- 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 | 491 kcal | 23% |
| Carbohydrates | 17.5 g | |
| Water | 531 mL | |
| Fiber | 6.6 g | 22% |
| Protein | 29.8 g | 62% |
| Tryptophan | 0.33 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.3 g | |
| Lysine | 2.5 g | |
| Methionine | 0.79 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.99 g | |
| Valine | 1.3 g | |
| Histidine | 0.93 g | |
| Fat | 35 g | |
| Monounsaturated | 13 g | |
| Polyunsaturated | 9.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.4 g | |
| Saturated | 10.7 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 92.4 mg | |
| Calcium | 58.9 mg | 6% |
| Copper | 0.34 mg | 38% |
| Iron | 4.2 mg | 23% |
| Magnesium | 66.1 mg | 21% |
| Manganese | 0.65 mg | 36% |
| Phosphorus | 326 mg | 47% |
| Potassium | 1,122 mg | 24% |
| Selenium | 31.6 µg | 57% |
| Sodium | 516 mg | |
| Zinc | 10.3 mg | 129% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 7.3 mg | 52% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 0.78 mg | 60% |
| Folate (vitamin B9) | 55.3 µg | 14% |
| Cobalamin (vitamin B12) | 4.1 µg | 172% |
| Choline | 111 mg | 26% |
| Vitamin A | 40 µg | 6% |
| Vitamin C | 18 mg | 24% |
| Vitamin D (D2 + D3) | 7 IU | 1% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 41.5 µg | 46% |
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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