Recipes · Pakistani · Soups and Broths
Paya
One serving has 490 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (175%), zinc (121%), niacin (72%), selenium (68%), phosphorus (49%) and riboflavin (35%). Ready in 235 minutes.
- Preparation: 10 min
- Cooking: 225 min
- Makes: 1 serving (602 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: meat
Ingredients
- 180 g Lamb shanks, raw
- 40 g Onions, raw
- 6 g Garlic, raw
- 5 g Ginger, fresh
- 0.5 g Turmeric
- 1 g Cayenne pepper
- 1 g Coriander seeds
- 0.3 g Fennel seeds
- 10 g Vegetable oil
- 1.3 g Salt
- 350 g Water
- 5 g Lemon juice
- 2 g Cilantro, fresh
Method
- Heat the oil in a heavy pot and fry the onion until golden.
- Add the garlic and ginger, cook for a minute, then stir in the turmeric, cayenne, coriander and fennel.
- Add the lamb shanks (paya is traditionally made with goat or lamb trotters, which give a similarly rich, sticky broth) and brown them for 5 minutes.
- Add the water and salt, bring to a boil, skim off any foam, then cover and simmer very gently for 3-4 hours, until the meat is falling off the bone and the broth is rich and slightly thickened from the collagen.
- Lift out the bones, shred any meat back into the pot, and check the seasoning.
- Serve hot in bowls with a squeeze of lemon juice and cilantro, and warm naan for dipping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 490 kcal | 23% |
| Carbohydrates | 8.6 g | |
| Water | 520 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 35.4 g | 74% |
| Tryptophan | 0.41 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.7 g | |
| Lysine | 3 g | |
| Methionine | 0.88 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 34.6 g | |
| Monounsaturated | 12.4 g | |
| Polyunsaturated | 7.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.5 g | |
| Saturated | 12.1 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 130 mg | |
| Calcium | 66.1 mg | 7% |
| Copper | 0.29 mg | 32% |
| Iron | 3.8 mg | 21% |
| Magnesium | 58.6 mg | 19% |
| Manganese | 0.37 mg | 21% |
| Phosphorus | 340 mg | 49% |
| Potassium | 552 mg | 12% |
| Selenium | 37.3 µg | 68% |
| Sodium | 653 mg | |
| Zinc | 9.7 mg | 121% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 10.1 mg | 72% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 45.9 µg | 11% |
| Cobalamin (vitamin B12) | 4.2 µg | 175% |
| Choline | 6.6 mg | 2% |
| Vitamin A | 27.6 µg | 4% |
| Vitamin C | 8.6 mg | 11% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 25.7 µg | 29% |
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 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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