Recipes · Nepalese · Grilled Dishes
Sekuwa
One serving has 292 kcal and 36 g protein, and at least a fifth of a woman's daily need of zinc (87%), cobalamin (80%), riboflavin (77%), copper (53%), niacin (47%) and phosphorus (46%). Ready in 140 minutes.
- Preparation: 125 min
- Cooking: 15 min
- Makes: 1 serving (200 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: meat, mustard
Ingredients
- 170 g Goat meat, raw
- 10 g Mustard oil
- 5 g Garlic, raw
- 4 g Ginger, fresh
- 1 g Cayenne pepper
- 0.5 g Black pepper
- 0.3 g Turmeric
- 6 g Lemon juice
- 1.3 g Salt
- 2 g Cilantro, fresh
Method
- Cut the goat meat into bite-sized chunks and mix with the mustard oil, crushed garlic and ginger, cayenne, black pepper, turmeric, lemon juice and salt.
- Marinate in the fridge for at least 2 hours, ideally overnight, for the flavors to penetrate.
- Thread the meat onto skewers and grill over hot charcoal or under a very hot broiler, turning often, for 12-15 minutes until charred at the edges and cooked through, with no pink remaining.
- Rest for a couple of minutes, scatter with cilantro, and serve hot, often with beaten rice or as a snack with drinks.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 292 kcal | 14% |
| Carbohydrates | 3.9 g | |
| Water | 143 mL | |
| Fiber | 0.73 g | 2% |
| Protein | 35.7 g | 74% |
| Tryptophan | 0.52 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 2.9 g | |
| Lysine | 2.6 g | |
| Methionine | 0.94 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.9 g | |
| Histidine | 0.74 g | |
| Fat | 14.2 g | |
| Monounsaturated | 7.7 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 2.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 96.9 mg | |
| Calcium | 38 mg | 4% |
| Copper | 0.48 mg | 53% |
| Iron | 5.3 mg | 29% |
| Magnesium | 6.9 mg | 2% |
| Manganese | 0.31 mg | 17% |
| Phosphorus | 321 mg | 46% |
| Potassium | 741 mg | 16% |
| Selenium | 15.8 µg | 29% |
| Sodium | 646 mg | |
| Zinc | 6.9 mg | 87% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.85 mg | 77% |
| Niacin (vitamin B3) | 6.6 mg | 47% |
| Pantothenic acid (vitamin B5) | 0.07 mg | 1% |
| Pyridoxine (vitamin B6) | 0.1 mg | 8% |
| Folate (vitamin B9) | 12.7 µg | 3% |
| Cobalamin (vitamin B12) | 1.9 µg | 80% |
| Choline | 3.6 mg | 1% |
| Vitamin A | 27.7 µg | 4% |
| Vitamin C | 5.4 mg | 7% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.39 mg | 3% |
| Vitamin K | 8 µg | 9% |
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
7.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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