Recipes · Pakistani · Stews
Nihari
One serving has 546 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (208%), zinc (154%), selenium (79%), pyridoxine (63%), niacin (57%) and phosphorus (51%). Ready in 180 minutes.
- Preparation: 10 min
- Cooking: 170 min
- Makes: 1 serving (510 g)
- Difficulty: Hard
- Diets: Dairy-free, High protein
- Contains: beef, gluten
Ingredients
- 170 g Beef chuck, raw
- 40 g Onions, raw
- 6 g Garlic, raw
- 5 g Ginger, fresh
- 15 g Flour, all-purpose
- 12 g Vegetable oil
- 0.5 g Turmeric
- 1 g Cayenne pepper
- 1 g Coriander seeds
- 0.5 g Fennel seeds
- 0.3 g Cinnamon
- 0.3 g Black pepper
- 1.3 g Salt
- 250 g Water
- 5 g Lemon juice
- 2 g Cilantro, fresh
Method
- Heat the oil in a heavy pot and fry the onion until deeply golden-brown.
- Add the garlic and ginger, cook for a minute, then add the beef and brown on all sides, about 6-8 minutes.
- Stir in the turmeric, cayenne, coriander, fennel, cinnamon and black pepper, and cook for 1-2 minutes.
- Add the water and salt, bring to a boil, then cover and simmer very gently for 2.5-3 hours, stirring occasionally, until the beef is completely tender and falling apart.
- Whisk the flour with a little cold water into a smooth paste, stir it into the stew, and simmer for 10 more minutes until thickened and glossy.
- Serve hot, garnished with a squeeze of lemon juice and cilantro, traditionally with naan.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 546 kcal | 26% |
| Carbohydrates | 20.6 g | |
| Water | 414 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 35.5 g | 74% |
| Tryptophan | 0.4 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.8 g | |
| Lysine | 2.9 g | |
| Methionine | 0.96 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 36.4 g | |
| Monounsaturated | 14.5 g | |
| Polyunsaturated | 8.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.1 g | |
| Saturated | 12 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 112 mg | |
| Calcium | 72.7 mg | 7% |
| Copper | 0.25 mg | 28% |
| Iron | 5.2 mg | 29% |
| Magnesium | 55.1 mg | 18% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 359 mg | 51% |
| Potassium | 751 mg | 16% |
| Selenium | 43.5 µg | 79% |
| Sodium | 649 mg | |
| Zinc | 12.3 mg | 154% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 8 mg | 57% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.82 mg | 63% |
| Folate (vitamin B9) | 44.4 µg | 11% |
| Cobalamin (vitamin B12) | 5 µg | 208% |
| Choline | 116 mg | 27% |
| Vitamin A | 34.5 µg | 5% |
| Vitamin C | 8.7 mg | 12% |
| Vitamin D (D2 + D3) | 8.5 IU | 1% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 32.6 µg | 36% |
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
6.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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