Recipes · Bangladeshi · Main Courses
Kala Bhuna (Bangladeshi Dark Beef Curry)
One serving has 562 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (213%), zinc (157%), selenium (72%), pyridoxine (69%), phosphorus (56%) and niacin (52%). Ready in 120 minutes.
- Preparation: 30 min
- Cooking: 90 min
- Makes: 1 serving (325 g)
- Difficulty: Hard
- Diets: Gluten-free, High protein, Low carb
- Contains: beef, dairy, mustard
Ingredients
- 170 g Beef chuck, raw
- 90 g Onions, raw
- 6 g Garlic, raw
- 6 g Ginger, fresh
- 15 g Mustard oil
- 2 g Chili powder
- 1 g Turmeric
- 1 g Cumin
- 1 g Coriander seeds
- 0.3 g Bay leaves
- 0.3 g Cinnamon
- 0.2 g Cardamom
- 30 g Yogurt, plain
- 2 g Salt
Method
- Cut the beef into bite-sized cubes and marinate with the yogurt, half the garlic and ginger, turmeric and a little salt for at least 30 minutes.
- Heat the mustard oil in a heavy pot and fry the onion over medium heat for 12-15 minutes, stirring often, until deeply browned.
- Add the remaining garlic, ginger, chili powder, cumin, coriander, bay leaf, cinnamon and cardamom, and fry 2 minutes until fragrant.
- Add the marinated beef and the remaining salt, cover and cook on low heat for about 1.5 hours, stirring occasionally and adding a splash of water if it catches, until the beef is very tender.
- Uncover and keep cooking on low heat, stirring frequently, until almost all the liquid has evaporated and the curry turns a deep, dark brown that clings to the meat.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 562 kcal | 27% |
| Carbohydrates | 16.1 g | |
| Water | 228 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 35.8 g | 75% |
| Tryptophan | 0.39 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.8 g | |
| Lysine | 3 g | |
| Methionine | 0.97 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 40.6 g | |
| Monounsaturated | 21.1 g | |
| Polyunsaturated | 4.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.4 g | |
| Saturated | 12.6 g | |
| Trans-Fats | 1.4 g | |
| Cholesterol | 116 mg | |
| Calcium | 121 mg | 12% |
| Copper | 0.25 mg | 28% |
| Iron | 5.9 mg | 33% |
| Magnesium | 62 mg | 20% |
| Manganese | 0.67 mg | 37% |
| Phosphorus | 392 mg | 56% |
| Potassium | 882 mg | 19% |
| Selenium | 39.7 µg | 72% |
| Sodium | 983 mg | |
| Zinc | 12.6 mg | 157% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 7.3 mg | 52% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.9 mg | 69% |
| Folate (vitamin B9) | 26.6 µg | 7% |
| Cobalamin (vitamin B12) | 5.1 µg | 213% |
| Choline | 125 mg | 29% |
| Vitamin A | 46.2 µg | 7% |
| Vitamin C | 9.5 mg | 13% |
| Vitamin D (D2 + D3) | 9.1 IU | 2% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 5.5 µg | 6% |
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
6.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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