Recipes · South African · Stews
Tomato Bredie (Lamb and Tomato Stew)
One serving has 646 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (193%), zinc (102%), niacin (88%), selenium (68%), phosphorus (58%) and pyridoxine (56%). Ready in 75 minutes.
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- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (581 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: meat
Ingredients
- 180 g Lamb shoulder, raw
- 150 g Tomatoes, raw
- 15 g Tomato paste
- 60 g Onions, raw
- 4 g Garlic, raw
- 60 g Potatoes, raw
- 10 g Vegetable oil
- 1 g Paprika
- 1 g Salt
- 100 g Water
Method
- Heat the oil in a pot and brown the lamb pieces for 5-6 minutes.
- Add the onion and garlic and cook for 4-5 minutes until softened.
- Stir in the tomatoes, tomato paste and paprika, and cook for 8-10 minutes until it forms a thick sauce.
- Add the potatoes, water and salt, cover, and simmer for 50-60 minutes, stirring occasionally, until the lamb is very tender and the potatoes are soft.
- Serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 646 kcal | 31% |
| Carbohydrates | 26.6 g | |
| Water | 470 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 35 g | 73% |
| Tryptophan | 0.4 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.5 g | |
| Lysine | 2.9 g | |
| Methionine | 0.83 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 44.8 g | |
| Monounsaturated | 16.3 g | |
| Polyunsaturated | 8.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.3 g | |
| Saturated | 16.2 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 128 mg | |
| Calcium | 83 mg | 8% |
| Copper | 0.44 mg | 49% |
| Iron | 4.5 mg | 25% |
| Magnesium | 84.2 mg | 27% |
| Manganese | 0.51 mg | 28% |
| Phosphorus | 403 mg | 58% |
| Potassium | 1,316 mg | 28% |
| Selenium | 37.4 µg | 68% |
| Sodium | 529 mg | |
| Zinc | 8.2 mg | 102% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 12.3 mg | 88% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.73 mg | 56% |
| Folate (vitamin B9) | 79.5 µg | 20% |
| Cobalamin (vitamin B12) | 4.6 µg | 193% |
| Choline | 28.2 mg | 7% |
| Vitamin A | 99 µg | 14% |
| Vitamin C | 41.4 mg | 55% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 34.3 µg | 38% |
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
6.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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