Recipes · Uzbek · Soups and Broths
Mastava
One serving has 444 kcal and 18 g protein, and at least a fifth of a woman's daily need of cobalamin (86%), zinc (50%), niacin (49%), vitamin A (39%), manganese (38%) and selenium (38%). Ready in 67 minutes.
- Preparation: 5 min
- Cooking: 62 min
- Makes: 1 serving (565 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: meat
Ingredients
- 30 g Rice, white, long-grain
- 80 g Lamb shoulder, raw
- 30 g Onions, raw
- 30 g Carrots, raw
- 40 g Potatoes, raw
- 40 g Tomatoes, raw
- 3 g Garlic, raw
- 8 g Vegetable oil
- 0.3 g Turmeric
- 0.3 g Black pepper
- 1.2 g Salt
- 300 g Water
- 2 g Cilantro, fresh
Method
- Cut the lamb into small pieces and brown it in the oil in a pot for 5-6 minutes.
- Add the onion, garlic and carrot, and fry for 4-5 minutes until softened.
- Add the tomato and cook for 2-3 minutes, then add the water, turmeric, black pepper and salt, and bring to a boil.
- Cover and simmer for 30 minutes, then add the diced potato and rice, and simmer for 15-18 more minutes until the rice, potato and lamb are all tender.
- Scatter with cilantro and serve hot as a hearty soup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 444 kcal | 21% |
| Carbohydrates | 39.7 g | |
| Water | 480 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 17.9 g | 37% |
| Tryptophan | 0.21 g | |
| Threonine | 0.77 g | |
| Isoleucine | 0.82 g | |
| Leucine | 1.3 g | |
| Lysine | 1.4 g | |
| Methionine | 0.43 g | |
| Cystine | 0.25 g | |
| Phenylalanine | 0.75 g | |
| Tyrosine | 0.58 g | |
| Valine | 0.96 g | |
| Histidine | 0.52 g | |
| Fat | 23.6 g | |
| Monounsaturated | 8.1 g | |
| Polyunsaturated | 6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5 g | |
| Saturated | 7.8 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 56.8 mg | |
| Calcium | 64.7 mg | 6% |
| Copper | 0.29 mg | 32% |
| Iron | 3.4 mg | 19% |
| Magnesium | 49.9 mg | 16% |
| Manganese | 0.69 mg | 38% |
| Phosphorus | 223 mg | 32% |
| Potassium | 661 mg | 14% |
| Selenium | 21.1 µg | 38% |
| Sodium | 557 mg | |
| Zinc | 4 mg | 50% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 6.8 mg | 49% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 23% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 109 µg | 27% |
| Cobalamin (vitamin B12) | 2.1 µg | 86% |
| Choline | 14.9 mg | 4% |
| Vitamin A | 274 µg | 39% |
| Vitamin C | 18.8 mg | 25% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 29.6 µg | 33% |
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
2.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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