Recipes · Eritrean · Main Courses
Zigni (Spicy Beef Stew)
One serving has 580 kcal and 38 g protein, and at least a fifth of a woman's daily need of cobalamin (220%), zinc (165%), pyridoxine (81%), selenium (78%), niacin (62%) and phosphorus (57%). Ready in 75 minutes.
- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (465 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein, Low carb
- Contains: beef, dairy
Ingredients
- 180 g Beef chuck, raw
- 15 g Ghee
- 80 g Onions, raw
- 25 g Tomato paste
- 6 g Garlic, raw
- 1 g Ginger, ground
- 3 g Paprika
- 3 g Cayenne pepper
- 0.3 g Cardamom
- 0.3 g Cinnamon
- 1 g Salt
- 150 g Water
Method
- Melt the ghee in a pot and cook the onion over medium-low heat for 12-15 minutes, stirring often, until deeply softened and golden.
- Add the garlic, ginger, paprika, cayenne, cardamom and cinnamon, and cook for 1-2 minutes until fragrant.
- Stir in the tomato paste and cook for 2 minutes.
- Add the beef and stir to coat in the spiced base, then add the water and salt.
- Cover and simmer for 50-60 minutes, stirring occasionally, until the beef is tender and the sauce is thick and deep red.
- Serve hot with injera.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 580 kcal | 27% |
| Carbohydrates | 18.7 g | |
| Water | 363 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 37.8 g | 79% |
| Tryptophan | 0.42 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.9 g | |
| Lysine | 3.1 g | |
| Methionine | 1 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 1.2 g | |
| Fat | 41.2 g | |
| Monounsaturated | 16.7 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 20.1 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 157 mg | |
| Calcium | 81.8 mg | 8% |
| Copper | 0.33 mg | 37% |
| Iron | 6 mg | 33% |
| Magnesium | 68.6 mg | 22% |
| Manganese | 0.88 mg | 49% |
| Phosphorus | 400 mg | 57% |
| Potassium | 1,134 mg | 24% |
| Selenium | 42.7 µg | 78% |
| Sodium | 553 mg | |
| Zinc | 13.2 mg | 165% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 8.7 mg | 62% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 1.1 mg | 81% |
| Folate (vitamin B9) | 28.6 µg | 7% |
| Cobalamin (vitamin B12) | 5.3 µg | 220% |
| Choline | 139 mg | 33% |
| Vitamin A | 289 µg | 41% |
| Vitamin C | 15.7 mg | 21% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 12.2 µg | 14% |
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
6.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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