Recipes · Indian · Main Courses
Dhansak (Parsi Lentil and Meat Stew)
One serving has 716 kcal and 39 g protein, and at least a fifth of a woman's daily need of cobalamin (161%), zinc (103%), copper (98%), niacin (75%), manganese (70%) and phosphorus (67%). Ready in 85 minutes.
- Preparation: 25 min
- Cooking: 60 min
- Makes: 1 serving (383 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein
- Contains: meat
Ingredients
- 150 g Lamb shoulder, raw
- 30 g Lentils, red, dried
- 15 g Pigeon peas, dried
- 40 g Pumpkin, raw
- 30 g Eggplant, raw
- 40 g Onions, raw
- 40 g Tomatoes, raw
- 8 g Tamarind pulp
- 5 g Sugar
- 5 g Garlic, raw
- 5 g Ginger, fresh
- 1.5 g Chili powder
- 1 g Cumin
- 1 g Coriander seeds
- 0.3 g Cinnamon
- 10 g Vegetable oil
- 1.5 g Salt
Method
- Cut the lamb into cubes and simmer in water with half the salt for 30 minutes until half-tender.
- Add the lentils, toor dal, pumpkin and eggplant to the pot and simmer a further 25-30 minutes until the lentils and lamb are both fully tender; blend or mash the vegetables and lentils smooth around the pieces of lamb.
- Meanwhile heat the oil and fry the onion, garlic and ginger over medium heat until golden, then add the tomato, chili powder, cumin, coriander and cinnamon, and cook into a thick masala.
- Stir the masala into the lentil-lamb mixture along with the tamarind, sugar and remaining salt.
- Simmer uncovered 15-20 minutes, stirring occasionally, until thick and well combined.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 716 kcal | 34% |
| Carbohydrates | 52.5 g | |
| Water | 247 mL | |
| Fiber | 9.6 g | 32% |
| Protein | 38.7 g | 81% |
| Tryptophan | 0.42 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.9 g | |
| Lysine | 3.1 g | |
| Methionine | 0.78 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.2 g | |
| Valine | 2 g | |
| Histidine | 1.2 g | |
| Fat | 40.3 g | |
| Monounsaturated | 14.4 g | |
| Polyunsaturated | 8.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.3 g | |
| Saturated | 14 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 107 mg | |
| Calcium | 123 mg | 12% |
| Copper | 0.88 mg | 98% |
| Iron | 7.3 mg | 41% |
| Magnesium | 114 mg | 37% |
| Manganese | 1.3 mg | 70% |
| Phosphorus | 466 mg | 67% |
| Potassium | 1,275 mg | 27% |
| Selenium | 32.7 µg | 59% |
| Sodium | 734 mg | |
| Zinc | 8.2 mg | 103% |
| Thiamin (vitamin B1) | 0.54 mg | 49% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 10.5 mg | 75% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 33% |
| Pyridoxine (vitamin B6) | 0.61 mg | 47% |
| Folate (vitamin B9) | 187 µg | 47% |
| Cobalamin (vitamin B12) | 3.9 µg | 161% |
| Choline | 15.1 mg | 4% |
| Vitamin A | 212 µg | 30% |
| Vitamin C | 15.6 mg | 21% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 25.3 µg | 28% |
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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