Recipes · Turkish · Stews
Keşkek
One serving has 647 kcal and 34 g protein, and at least a fifth of a woman's daily need of cobalamin (161%), manganese (137%), selenium (131%), zinc (99%), niacin (84%) and phosphorus (61%). Ready in 371 minutes.
- Preparation: 225 min
- Cooking: 146 min
- Makes: 1 serving (552 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, gluten, meat
Ingredients
- 60 g Wheat berries
- 150 g Lamb shoulder, raw
- 30 g Onions, raw
- 10 g Butter, unsalted
- 1.2 g Salt
- 300 g Water
- 0.5 g Paprika
Method
- Rinse the wheat and soak it for 3-4 hours.
- Put the wheat, lamb, onion, salt and water in a pot, bring to a boil, then cover and simmer for 2-2.5 hours, topping up water as needed, until the meat is falling apart and the wheat is very soft.
- Beat the mixture vigorously with a wooden spoon or hand mixer for 10-15 minutes until smooth and porridge-like, with the meat shredded through.
- Spoon into a bowl.
- Melt the butter with the paprika until sizzling and drizzle it over the top before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 647 kcal | 31% |
| Carbohydrates | 45.8 g | |
| Water | 431 mL | |
| Fiber | 8 g | 27% |
| Protein | 33.7 g | 70% |
| Tryptophan | 0.4 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.5 g | |
| Lysine | 2.5 g | |
| Methionine | 0.78 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 0.99 g | |
| Fat | 37.6 g | |
| Monounsaturated | 14.1 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 17.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 128 mg | |
| Calcium | 61.1 mg | 6% |
| Copper | 0.46 mg | 51% |
| Iron | 4.4 mg | 24% |
| Magnesium | 114 mg | 37% |
| Manganese | 2.5 mg | 137% |
| Phosphorus | 430 mg | 61% |
| Potassium | 631 mg | 13% |
| Selenium | 72.3 µg | 131% |
| Sodium | 575 mg | |
| Zinc | 7.9 mg | 99% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 11.8 mg | 84% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 57.5 µg | 14% |
| Cobalamin (vitamin B12) | 3.9 µg | 161% |
| Choline | 22.7 mg | 5% |
| Vitamin A | 80.7 µg | 12% |
| Vitamin C | 2.2 mg | 3% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.99 mg | 7% |
| Vitamin K | 2.4 µg | 3% |
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
5.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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