Recipes · Nigerian · Meat Dishes
Nkwobi (Spicy Palm Oil Beef)
One serving has 613 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (220%), zinc (160%), selenium (73%), vitamin K (71%), pyridoxine (63%) and niacin (53%). Ready in 75 minutes.
- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (419 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef
Ingredients
- 180 g Beef chuck, raw
- 25 g Palm oil
- 40 g Onions, raw
- 4 g Chili peppers, red, raw
- 4 g Garlic, raw
- 15 g Kale, raw
- 1 g Salt
- 150 g Water
Method
- Simmer the beef (standing in for the traditional cow foot, which is harder to find outside Nigeria) in the water with a little salt for 60-70 minutes until very tender; reserve the cooking liquid.
- Warm the palm oil gently in a pan until it turns a lighter orange.
- Blend or pound the onion, garlic and chili into a coarse paste and whisk it into the warmed palm oil with a few spoonfuls of the reserved cooking liquid, until you have a thick, spreadable sauce.
- Toss the tender beef pieces in the palm oil sauce until well coated.
- Pile onto a plate, scatter with the shredded kale (standing in for utazi leaves) and any extra sliced onion, and serve as a spicy starter.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 613 kcal | 29% |
| Carbohydrates | 6.1 g | |
| Water | 324 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 35.7 g | 74% |
| Tryptophan | 0.4 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.8 g | |
| Lysine | 3.1 g | |
| Methionine | 0.99 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 1.2 g | |
| Fat | 50.4 g | |
| Monounsaturated | 21.5 g | |
| Polyunsaturated | 3.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.3 g | |
| Saturated | 23 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 119 mg | |
| Calcium | 81.4 mg | 8% |
| Copper | 0.19 mg | 21% |
| Iron | 4.3 mg | 24% |
| Magnesium | 46.6 mg | 15% |
| Manganese | 0.28 mg | 16% |
| Phosphorus | 353 mg | 50% |
| Potassium | 732 mg | 16% |
| Selenium | 40 µg | 73% |
| Sodium | 541 mg | |
| Zinc | 12.8 mg | 160% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 7.5 mg | 53% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.82 mg | 63% |
| Folate (vitamin B9) | 23.3 µg | 6% |
| Cobalamin (vitamin B12) | 5.3 µg | 220% |
| Choline | 120 mg | 28% |
| Vitamin A | 45.3 µg | 6% |
| Vitamin C | 24 mg | 32% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 4.4 mg | 29% |
| Vitamin K | 63.9 µg | 71% |
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
6.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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