Recipes · Laotian · Stews
Or Lam (Laotian Beef and Eggplant Stew)
One serving has 473 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (185%), zinc (149%), selenium (74%), pyridoxine (73%), copper (71%) and manganese (69%). Ready in 115 minutes.
- Preparation: 25 min
- Cooking: 90 min
- Makes: 1 serving (551 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, fish
Ingredients
- 150 g Beef chuck, raw
- 90 g Eggplant, raw
- 60 g Yardlong beans, raw
- 6 g Mushrooms, shiitake, dried
- 5 g Dill, fresh
- 8 g Lemongrass, raw
- 6 g Garlic, raw
- 20 g Shallots, raw
- 3 g Chilies, dried red
- 8 g Fish sauce
- 15 g Rice, glutinous
- 180 g Water
Method
- Soak the dried shiitake mushrooms in warm water for 15 minutes, then drain, saving the soaking water, and slice.
- Toast the dried chillies in a dry pot over medium heat for 1-2 minutes until fragrant, then pound with the garlic, shallots and lemongrass into a rough paste.
- Brown the beef chuck, cut into 2 cm cubes, in a dry pot over medium-high heat for 5 minutes, then stir in the pounded paste and cook for 2 minutes more.
- Add the water and mushroom soaking water, bring to a simmer, cover and cook gently for 1 hour, or until the beef is tender.
- Soak the glutinous rice in a little warm water for 10 minutes, then pound to a rough paste and stir into the stew to lightly thicken it.
- Add the eggplant, yardlong beans and sliced mushrooms, and simmer uncovered for 15 minutes until the vegetables are soft.
- Season with the fish sauce, stir in the dill, and simmer 2 minutes more before serving hot, traditionally alongside steamed sticky rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 473 kcal | 22% |
| Carbohydrates | 37.2 g | |
| Water | 452 mL | |
| Fiber | 5.5 g | 19% |
| Protein | 34.8 g | 73% |
| Tryptophan | 0.38 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 2.8 g | |
| Methionine | 0.9 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 21.8 g | |
| Monounsaturated | 10.3 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 9 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 99 mg | |
| Calcium | 102 mg | 10% |
| Copper | 0.64 mg | 71% |
| Iron | 5.6 mg | 31% |
| Magnesium | 111 mg | 36% |
| Manganese | 1.3 mg | 69% |
| Phosphorus | 395 mg | 56% |
| Potassium | 1,212 mg | 26% |
| Selenium | 40.7 µg | 74% |
| Sodium | 765 mg | |
| Zinc | 11.9 mg | 149% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 8.7 mg | 62% |
| Pantothenic acid (vitamin B5) | 2.8 mg | 56% |
| Pyridoxine (vitamin B6) | 0.95 mg | 73% |
| Folate (vitamin B9) | 98.4 µg | 25% |
| Cobalamin (vitamin B12) | 4.5 µg | 185% |
| Choline | 122 mg | 29% |
| Vitamin A | 92 µg | 13% |
| Vitamin C | 22.4 mg | 30% |
| Vitamin D (D2 + D3) | 16.7 IU | 3% |
| Vitamin E | 0.62 mg | 4% |
| Vitamin K | 8.9 µg | 10% |
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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