Recipes · Malagasy (Madagascar) · Main Courses
Romazava (Beef and Greens Stew)
One serving has 365 kcal and 34 g protein, and at least a fifth of a woman's daily need of vitamin K (552%), cobalamin (184%), zinc (140%), vitamin C (86%), pyridoxine (73%) and selenium (63%). Ready in 75 minutes.
- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (658 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef
Ingredients
- 150 g Beef chuck, raw
- 80 g Watercress, raw
- 60 g Spinach, raw
- 60 g Tomatoes, raw
- 50 g Onions, raw
- 4 g Garlic, raw
- 3 g Ginger, fresh
- 1 g Salt
- 250 g Water
Method
- Place the beef, onion, garlic, ginger and tomatoes in a pot with the water and salt.
- Bring to a boil, then reduce to a simmer, cover, and cook for 50-60 minutes until the beef is tender.
- Add the watercress and spinach and simmer for a final 8-10 minutes until the greens are just wilted and tender.
- Taste and adjust the salt.
- Serve hot with rice, in the traditional Malagasy style.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 365 kcal | 17% |
| Carbohydrates | 12.1 g | |
| Water | 586 mL | |
| Fiber | 3.4 g | 12% |
| Protein | 33.7 g | 70% |
| Tryptophan | 0.39 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.6 g | |
| Lysine | 2.8 g | |
| Methionine | 0.87 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 1 g | |
| Fat | 21.4 g | |
| Monounsaturated | 10.2 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.86 g | |
| Saturated | 8.9 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 99 mg | |
| Calcium | 206 mg | 21% |
| Copper | 0.35 mg | 39% |
| Iron | 5.3 mg | 30% |
| Magnesium | 109 mg | 35% |
| Manganese | 0.96 mg | 53% |
| Phosphorus | 385 mg | 55% |
| Potassium | 1,336 mg | 28% |
| Selenium | 34.7 µg | 63% |
| Sodium | 598 mg | |
| Zinc | 11.2 mg | 140% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 7 mg | 50% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.95 mg | 73% |
| Folate (vitamin B9) | 147 µg | 37% |
| Cobalamin (vitamin B12) | 4.4 µg | 184% |
| Choline | 124 mg | 29% |
| Vitamin A | 441 µg | 63% |
| Vitamin C | 64.6 mg | 86% |
| Vitamin D (D2 + D3) | 7.5 IU | 1% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 497 µg | 552% |
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
5.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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