Recipes · Egyptian · Stews
Kaware' (Egyptian Trotter Stew)
One serving has 576 kcal and 43 g protein, and at least a fifth of a woman's daily need of cobalamin (215%), zinc (148%), niacin (90%), selenium (84%), phosphorus (60%) and riboflavin (42%). Ready in 195 minutes.
- Preparation: 15 min
- Cooking: 180 min
- Makes: 1 serving (542 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: meat
Ingredients
- 220 g Lamb shanks, raw
- 8 g Garlic, raw
- 40 g Onions, raw
- 1.5 g Cumin
- 1 g Coriander seeds
- 0.3 g Bay leaves
- 10 g Tomato paste
- 10 g Vegetable oil
- 1 g Salt
- 250 g Water
Method
- This stew is traditionally made with beef or lamb trotters, simmered for hours for a sticky, gelatinous broth; bone-in lamb shank is the closest catalog stand-in.
- Brown the lamb shank in the oil in a heavy pot, then add the onion and garlic and cook until softened.
- Stir in the cumin, coriander and tomato paste, then add the bay leaf, water and half the salt.
- Cover and simmer very gently 2.5-3 hours, topping up water as needed, until the meat is falling-off-the-bone tender and the broth is rich and slightly thick.
- Season with the remaining salt and serve hot with bread to mop up the broth.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 576 kcal | 27% |
| Carbohydrates | 9.7 g | |
| Water | 445 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 43.4 g | 90% |
| Tryptophan | 0.5 g | |
| Threonine | 1.8 g | |
| Isoleucine | 2 g | |
| Leucine | 3.3 g | |
| Lysine | 3.7 g | |
| Methionine | 1.1 g | |
| Cystine | 0.51 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.3 g | |
| Histidine | 1.3 g | |
| Fat | 40.1 g | |
| Monounsaturated | 14.7 g | |
| Polyunsaturated | 8.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.8 g | |
| Saturated | 14.4 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 158 mg | |
| Calcium | 82.8 mg | 8% |
| Copper | 0.35 mg | 39% |
| Iron | 5.5 mg | 30% |
| Magnesium | 70.3 mg | 23% |
| Manganese | 0.36 mg | 20% |
| Phosphorus | 418 mg | 60% |
| Potassium | 704 mg | 15% |
| Selenium | 46 µg | 84% |
| Sodium | 568 mg | |
| Zinc | 11.9 mg | 148% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 12.5 mg | 90% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 51.5 µg | 13% |
| Cobalamin (vitamin B12) | 5.2 µg | 215% |
| Choline | 8.5 mg | 2% |
| Vitamin A | 9.5 µg | 1% |
| Vitamin C | 8.1 mg | 11% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 19.9 µg | 22% |
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
7.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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