Recipes · Iranian · Stews
Khoresh Karafs (Persian Celery Stew)
One serving has 502 kcal and 28 g protein, and at least a fifth of a woman's daily need of vitamin K (334%), cobalamin (161%), zinc (83%), niacin (65%), selenium (55%) and phosphorus (43%). Ready in 75 minutes.
- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (449 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: celery, meat
Ingredients
- 150 g Lamb shoulder, raw
- 120 g Celery, raw
- 15 g Parsley, fresh
- 1 g Mint, dried
- 40 g Onions, raw
- 1 g Turmeric
- 10 g Lemon juice
- 10 g Vegetable oil
- 1.2 g Salt
- 0.3 g Black pepper
- 100 g Water
Method
- Brown the lamb pieces with the onion in the oil in a pot over medium-high heat.
- Stir in the turmeric, then add the water and half the salt, cover and simmer 45 minutes until the meat is nearly tender.
- Meanwhile, chop the celery into short lengths and sauté briefly in a separate pan to soften slightly.
- Add the celery and chopped parsley to the stew and simmer 20-25 more minutes until the celery is tender and the sauce has reduced.
- Stir in the dried mint, lemon juice and remaining salt, and simmer 5 more minutes.
- Serve with steamed rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 502 kcal | 24% |
| Carbohydrates | 10.3 g | |
| Water | 368 mL | |
| Fiber | 3.7 g | 13% |
| Protein | 27.7 g | 58% |
| Tryptophan | 0.33 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.1 g | |
| Lysine | 2.4 g | |
| Methionine | 0.67 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.9 g | |
| Valine | 1.5 g | |
| Histidine | 0.85 g | |
| Fat | 38.9 g | |
| Monounsaturated | 14 g | |
| Polyunsaturated | 8.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.8 g | |
| Saturated | 13.8 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 107 mg | |
| Calcium | 124 mg | 12% |
| Copper | 0.27 mg | 30% |
| Iron | 5 mg | 28% |
| Magnesium | 66.4 mg | 21% |
| Manganese | 0.58 mg | 32% |
| Phosphorus | 301 mg | 43% |
| Potassium | 863 mg | 18% |
| Selenium | 30.3 µg | 55% |
| Sodium | 673 mg | |
| Zinc | 6.7 mg | 83% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 9.2 mg | 65% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.39 mg | 30% |
| Folate (vitamin B9) | 110 µg | 27% |
| Cobalamin (vitamin B12) | 3.9 µg | 161% |
| Choline | 12.7 mg | 3% |
| Vitamin A | 94.9 µg | 14% |
| Vitamin C | 30.5 mg | 41% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 300 µg | 334% |
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
5.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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