Recipes · Kazakh · Main Courses
Beshbarmak
One serving has 623 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (182%), zinc (94%), selenium (92%), niacin (90%), riboflavin (56%) and thiamin (55%). Ready in 135 minutes.
- Preparation: 20 min
- Cooking: 115 min
- Makes: 1 serving (582 g)
- Difficulty: Hard
- Diets: Dairy-free, High protein
- Contains: gluten, meat
Ingredients
- 170 g Lamb shoulder, raw
- 60 g Onions, raw
- 50 g Flour, all-purpose
- 0.3 g Bay leaves
- 0.5 g Black pepper
- 1.3 g Salt
- 300 g Water
Method
- Put the lamb in a large pot, cover with the water, add the bay leaf and bring to a boil, skimming off the foam.
- Lower the heat, cover and simmer gently for 1.5-2 hours until the lamb is very tender; season the broth with half the salt and the black pepper.
- Meanwhile, mix the flour with a pinch of salt and enough water to form a firm dough; roll it out thinly and cut into large diamond or square shapes.
- Lift the cooked lamb out of the broth and shred or slice it; keep the broth simmering.
- Boil the noodle squares in the broth for 3-4 minutes until tender, then lift out and toss with a little of the broth.
- Thinly slice the onion and soften it by pouring over a ladleful of hot broth and the remaining salt; let stand for 5 minutes.
- Spread the noodles on a platter, top with the shredded lamb and the softened onion, and serve with small bowls of the hot broth on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 623 kcal | 29% |
| Carbohydrates | 44.3 g | |
| Water | 467 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 34.9 g | 73% |
| Tryptophan | 0.41 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.6 g | |
| Lysine | 2.7 g | |
| Methionine | 0.84 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 32.8 g | |
| Monounsaturated | 13.3 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 13.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 121 mg | |
| Calcium | 62.5 mg | 6% |
| Copper | 0.3 mg | 33% |
| Iron | 5.2 mg | 29% |
| Magnesium | 56.9 mg | 18% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 350 mg | 50% |
| Potassium | 552 mg | 12% |
| Selenium | 50.8 µg | 92% |
| Sodium | 627 mg | |
| Zinc | 7.5 mg | 94% |
| Thiamin (vitamin B1) | 0.61 mg | 55% |
| Riboflavin (vitamin B2) | 0.62 mg | 56% |
| Niacin (vitamin B3) | 12.6 mg | 90% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 136 µg | 34% |
| Cobalamin (vitamin B12) | 4.4 µg | 182% |
| Choline | 3.7 mg | 1% |
| Vitamin A | 1.1 µg | 0% |
| Vitamin C | 4.6 mg | 6% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.13 mg | 1% |
| Vitamin K | 1.2 µg | 1% |
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
5.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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