Recipes · Kazakh · Soups and Broths
Kespe
One serving has 476 kcal and 25 g protein, and at least a fifth of a woman's daily need of cobalamin (123%), zinc (95%), selenium (65%), niacin (51%), pyridoxine (46%) and thiamin (42%). Ready in 86 minutes.
- Preparation: 15 min
- Cooking: 71 min
- Makes: 1 serving (602 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: beef, gluten
Ingredients
- 100 g Beef chuck, raw
- 40 g Flour, all-purpose
- 30 g Onions, raw
- 30 g Carrots, raw
- 40 g Potatoes, raw
- 2 g Dill, fresh
- 0.3 g Bay leaves
- 0.3 g Black pepper
- 1.3 g Salt
- 8 g Vegetable oil
- 350 g Water
Method
- Cut the beef into small cubes and simmer in the water with the bay leaf for 45-60 minutes, skimming occasionally, until tender; season with half the salt.
- Meanwhile, mix the flour with a pinch of salt and a little water into a firm dough, rest for 10 minutes, then roll thin and cut into narrow noodle strips.
- Heat the oil in a small pan and fry the onion and carrot for 5 minutes until softened.
- Add the fried onion and carrot, the diced potato and the remaining salt to the simmering broth, and cook for 12-15 minutes until the potato is tender.
- Drop in the noodles and cook for 3-4 minutes more until they float and are cooked through.
- Stir in the black pepper and chopped dill, and serve hot in bowls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 476 kcal | 22% |
| Carbohydrates | 43.8 g | |
| Water | 507 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 24.8 g | 52% |
| Tryptophan | 0.28 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.9 g | |
| Methionine | 0.64 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.82 g | |
| Valine | 1.1 g | |
| Histidine | 0.75 g | |
| Fat | 22.5 g | |
| Monounsaturated | 8.7 g | |
| Polyunsaturated | 5.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.8 g | |
| Saturated | 7.2 g | |
| Trans-Fats | 0.9 g | |
| Cholesterol | 66 mg | |
| Calcium | 58.4 mg | 6% |
| Copper | 0.24 mg | 27% |
| Iron | 4.8 mg | 26% |
| Magnesium | 49.1 mg | 16% |
| Manganese | 0.52 mg | 29% |
| Phosphorus | 268 mg | 38% |
| Potassium | 702 mg | 15% |
| Selenium | 35.6 µg | 65% |
| Sodium | 620 mg | |
| Zinc | 7.6 mg | 95% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 7.1 mg | 51% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.6 mg | 46% |
| Folate (vitamin B9) | 97.2 µg | 24% |
| Cobalamin (vitamin B12) | 2.9 µg | 123% |
| Choline | 73.9 mg | 17% |
| Vitamin A | 263 µg | 38% |
| Vitamin C | 13.7 mg | 18% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 21.7 µg | 24% |
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
3.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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