Recipes · Sri Lankan · Main Courses
Lamprais
One serving has 641 kcal and 25 g protein, and at least a fifth of a woman's daily need of cobalamin (92%), manganese (65%), zinc (64%), selenium (57%), niacin (48%) and phosphorus (46%). Ready in 93 minutes.
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- Preparation: 15 min
- Cooking: 78 min
- Makes: 1 serving (400 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free
- Contains: beef, celery, egg, poultry
Ingredients
- 50 g Rice, white, long-grain
- 60 g Chicken broth
- 90 g Beef, ground, 80% lean, raw
- 30 g Onions, raw
- 4 g Garlic, raw
- 3 g Ginger, fresh
- 30 g Eggplant, raw
- 20 g Tomatoes, raw
- 0.3 g Turmeric
- 0.8 g Cayenne pepper
- 0.2 g Cinnamon
- 0.2 g Cardamom
- 30 g Coconut milk, canned
- 30 g Eggs, whole, raw
- 10 g Vegetable oil
- 1.3 g Salt
- 40 g Water
Method
- Cook the rice in the chicken broth and half the water until tender and fragrant, about 15 minutes; set aside.
- Fry half the onion, garlic and ginger in half the oil, then add half the beef, turmeric, cinnamon, cardamom and half the salt; cook for 8-10 minutes, add the coconut milk, and simmer into a small, rich meat curry.
- Shape the remaining beef with a little of the fried onion mixture into a small ball (a frikkadel) and simmer it in the curry until cooked through (74°C/165°F).
- In a separate pan, fry the eggplant with the remaining onion, garlic, tomato, cayenne and salt until soft, making a tangy eggplant relish.
- Hard-boil the egg for 9-10 minutes, then cool and peel.
- Layer the rice, meat curry, frikkadel, eggplant relish and boiled egg onto a piece of banana leaf or foil, wrap tightly into a parcel, and bake at 180°C (350°F) for 25-30 minutes so the flavors meld together.
- Unwrap and serve hot, straight from the parcel.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 641 kcal | 30% |
| Carbohydrates | 49.5 g | |
| Water | 283 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 25 g | 52% |
| Tryptophan | 0.19 g | |
| Threonine | 0.95 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.8 g | |
| Methionine | 0.62 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.78 g | |
| Valine | 1.3 g | |
| Histidine | 0.71 g | |
| Fat | 38 g | |
| Monounsaturated | 11.8 g | |
| Polyunsaturated | 7.1 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.1 g | |
| Saturated | 15.1 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 177 mg | |
| Calcium | 80.1 mg | 8% |
| Copper | 0.34 mg | 38% |
| Iron | 6 mg | 33% |
| Magnesium | 60.3 mg | 19% |
| Manganese | 1.2 mg | 65% |
| Phosphorus | 322 mg | 46% |
| Potassium | 633 mg | 13% |
| Selenium | 31.4 µg | 57% |
| Sodium | 841 mg | |
| Zinc | 5.2 mg | 64% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 6.7 mg | 48% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.58 mg | 45% |
| Folate (vitamin B9) | 157 µg | 39% |
| Cobalamin (vitamin B12) | 2.2 µg | 92% |
| Choline | 153 mg | 36% |
| Vitamin A | 77 µg | 11% |
| Vitamin C | 8 mg | 11% |
| Vitamin D (D2 + D3) | 27.3 IU | 5% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 23.7 µg | 26% |
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
3.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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