Recipes · Pakistani · Main Courses
Aloo Gosht
One serving has 437 kcal and 38 g protein, and at least a fifth of a woman's daily need of zinc (92%), riboflavin (84%), cobalamin (80%), copper (74%), phosphorus (62%) and niacin (55%). Ready in 90 minutes.
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- Preparation: 10 min
- Cooking: 80 min
- Makes: 1 serving (632 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, gluten, meat
Ingredients
- 160 g Goat meat, raw
- 100 g Potatoes, raw
- 60 g Onions, raw
- 50 g Tomatoes, raw
- 6 g Garlic, raw
- 5 g Ginger, fresh
- 30 g Yogurt, plain
- 0.5 g Turmeric
- 1 g Cayenne pepper
- 1 g Coriander seeds
- 1 g Cumin
- 1 g Curry powder
- 12 g Vegetable oil
- 1.3 g Salt
- 200 g Water
- 3 g Cilantro, fresh
Method
- Heat the oil in a heavy pot and fry the onion until golden-brown.
- Add the garlic and ginger and fry for a minute, then add the goat meat and brown it on all sides, about 6-8 minutes.
- Stir in the turmeric, cayenne, coriander and cumin, then add the tomato and yogurt, and cook for 5 minutes until the tomato softens.
- Add the water and salt, bring to a boil, then cover and simmer for 45 minutes until the meat is nearly tender.
- Add the diced potato and simmer for 20-25 minutes more, uncovered, until both the meat and potato are tender and the sauce has thickened.
- Stir in the garam masala, scatter with cilantro, and serve hot with rice or flatbread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 437 kcal | 21% |
| Carbohydrates | 31.9 g | |
| Water | 538 mL | |
| Fiber | 5.5 g | 18% |
| Protein | 38.3 g | 80% |
| Tryptophan | 0.53 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3 g | |
| Lysine | 2.7 g | |
| Methionine | 0.96 g | |
| Cystine | 0.44 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 2 g | |
| Histidine | 0.77 g | |
| Fat | 17.7 g | |
| Monounsaturated | 5.1 g | |
| Polyunsaturated | 7.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.5 g | |
| Saturated | 3.8 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 95.1 mg | |
| Calcium | 132 mg | 13% |
| Copper | 0.67 mg | 74% |
| Iron | 7.2 mg | 40% |
| Magnesium | 56.6 mg | 18% |
| Manganese | 0.73 mg | 41% |
| Phosphorus | 432 mg | 62% |
| Potassium | 1,427 mg | 30% |
| Selenium | 17.2 µg | 31% |
| Sodium | 674 mg | |
| Zinc | 7.4 mg | 92% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.92 mg | 84% |
| Niacin (vitamin B3) | 7.8 mg | 55% |
| Pantothenic acid (vitamin B5) | 0.61 mg | 12% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 48.4 µg | 12% |
| Cobalamin (vitamin B12) | 1.9 µg | 80% |
| Choline | 28.6 mg | 7% |
| Vitamin A | 60.7 µg | 9% |
| Vitamin C | 35.1 mg | 47% |
| Vitamin D (D2 + D3) | 0.6 IU | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 39.6 µg | 44% |
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
6.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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