Recipes · Sudanese · Stews
Tagalia
One serving has 577 kcal and 28 g protein, and at least a fifth of a woman's daily need of cobalamin (134%), zinc (84%), pyridoxine (55%), niacin (53%), selenium (47%) and phosphorus (42%). Ready in 40 minutes.
- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (344 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: beef
Ingredients
- 15 g Vegetable oil
- 60 g Onions, raw
- 6 g Garlic, raw
- 150 g Beef, ground, 80% lean, raw
- 30 g Tomato paste
- 1 g Coriander seeds
- 1 g Cayenne pepper
- 1 g Salt
- 80 g Water
Method
- Heat the oil in a pot and cook the onion and garlic over medium heat for 4-5 minutes until soft.
- Add the ground beef and cook, breaking it up, for 6-8 minutes until well browned and no longer pink.
- Stir in the tomato paste, ground coriander, cayenne pepper and salt, and cook for 2 minutes until fragrant.
- Add the water, bring to a simmer, and cook uncovered for 15-20 minutes, stirring occasionally, until the sauce is thick and the oil starts to separate and rise to the surface.
- Serve hot with kisra, gurasa or asida for scooping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 577 kcal | 27% |
| Carbohydrates | 14.4 g | |
| Water | 252 mL | |
| Fiber | 3.1 g | 10% |
| Protein | 28.3 g | 59% |
| Tryptophan | 0.15 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.1 g | |
| Lysine | 2.2 g | |
| Methionine | 0.68 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.83 g | |
| Valine | 1.3 g | |
| Histidine | 0.87 g | |
| Fat | 45.6 g | |
| Monounsaturated | 16.9 g | |
| Polyunsaturated | 9.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.3 g | |
| Saturated | 13.8 g | |
| Trans-Fats | 1.9 g | |
| Cholesterol | 107 mg | |
| Calcium | 73.7 mg | 7% |
| Copper | 0.26 mg | 29% |
| Iron | 4.3 mg | 24% |
| Magnesium | 51.2 mg | 17% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 296 mg | 42% |
| Potassium | 854 mg | 18% |
| Selenium | 25.6 µg | 47% |
| Sodium | 512 mg | |
| Zinc | 6.7 mg | 84% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 7.5 mg | 53% |
| Pantothenic acid (vitamin B5) | 0.9 mg | 18% |
| Pyridoxine (vitamin B6) | 0.72 mg | 55% |
| Folate (vitamin B9) | 26.7 µg | 7% |
| Cobalamin (vitamin B12) | 3.2 µg | 134% |
| Choline | 102 mg | 24% |
| Vitamin A | 49.6 µg | 7% |
| Vitamin C | 13.9 mg | 18% |
| Vitamin D (D2 + D3) | 4.5 IU | 1% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 34.9 µg | 39% |
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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