Recipes · Indian · Main Courses
Gushtaba (Kashmiri Pounded Meatballs in Yogurt)
One serving has 656 kcal and 32 g protein, and at least a fifth of a woman's daily need of cobalamin (179%), zinc (82%), niacin (74%), selenium (63%), phosphorus (53%) and riboflavin (46%). Ready in 80 minutes.
- Preparation: 40 min
- Cooking: 40 min
- Makes: 1 serving (317 g)
- Difficulty: Hard
- Diets: Gluten-free, High protein, Low carb
- Contains: dairy, meat
Ingredients
- 170 g Lamb, ground, raw
- 100 g Yogurt, plain
- 12 g Ghee
- 1.5 g Fennel seeds
- 0.3 g Cardamom
- 1 g Ginger, ground
- 0.3 g Garlic powder
- 1.5 g Salt
- 30 g Water
Method
- Pound or process the lamb as finely as possible, almost to a paste, then work in a little of the salt and shape into smooth, tightly packed balls.
- Bring a pot of lightly salted water to a simmer and gently poach the meatballs 10-12 minutes until just cooked through; lift out and set aside.
- Melt the ghee in a pan and fry the fennel, cardamom, ginger powder and asafoetida-style garlic powder over low heat for 1 minute.
- Whisk the yogurt smooth, then whisk it into the spiced ghee off the heat along with the water and remaining salt.
- Return to low heat and simmer gently, stirring constantly to prevent curdling, then add the meatballs and simmer 10 minutes until the gravy thickens slightly and coats them.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 656 kcal | 31% |
| Carbohydrates | 6.6 g | |
| Water | 219 mL | |
| Fiber | 0.85 g | 3% |
| Protein | 32.1 g | 67% |
| Tryptophan | 0.35 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.6 g | |
| Lysine | 2.8 g | |
| Methionine | 0.83 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 0.98 g | |
| Fat | 55.3 g | |
| Monounsaturated | 20.8 g | |
| Polyunsaturated | 3.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.7 g | |
| Saturated | 26.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 168 mg | |
| Calcium | 170 mg | 17% |
| Copper | 0.21 mg | 23% |
| Iron | 3.2 mg | 18% |
| Magnesium | 56.9 mg | 18% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 373 mg | 53% |
| Potassium | 579 mg | 12% |
| Selenium | 34.8 µg | 63% |
| Sodium | 731 mg | |
| Zinc | 6.5 mg | 82% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 10.4 mg | 74% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 37.9 µg | 9% |
| Cobalamin (vitamin B12) | 4.3 µg | 179% |
| Choline | 136 mg | 32% |
| Vitamin A | 128 µg | 18% |
| Vitamin C | 0.89 mg | 1% |
| Vitamin D (D2 + D3) | 5.4 IU | 1% |
| Vitamin E | 0.74 mg | 5% |
| Vitamin K | 7.4 µg | 8% |
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
5.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.