Recipes · Moroccan · Main Courses
Tanjia (Marrakech Slow-Cooked Beef)
One serving has 477 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (220%), zinc (161%), selenium (73%), pyridoxine (63%), niacin (53%) and phosphorus (50%). Ready in 285 minutes.
- Preparation: 15 min
- Cooking: 270 min
- Makes: 1 serving (266 g)
- Difficulty: Hard
- Diets: Gluten-free, High protein, Low carb
- Contains: beef, dairy
Ingredients
- 180 g Beef chuck, raw
- 8 g Garlic, raw
- 10 g Ghee
- 2 g Cumin
- 1 g Paprika
- 0.5 g Turmeric
- 0.05 g Saffron
- 3 g Lemon zest
- 60 g Water
- 1.5 g Salt
Method
- Put the beef chuck cubes into a tanjia urn, or a small, deep, heavy pot with a tight lid.
- Add the crushed garlic, ghee (or smen, if you have well-aged preserved butter), cumin, paprika, turmeric, saffron, chopped preserved lemon (or the lemon zest here), salt and the water.
- Seal the pot tightly (traditionally the urn is sealed with paper and string) and cook very low and slow, either buried in the ashes of a hammam furnace or in an oven at 130 °C (265 °F), for 4-5 hours until the meat is fall-apart tender.
- Check occasionally and add a splash more water if it looks dry; it should end up moist, not swimming in liquid.
- Serve straight from the pot with bread to scoop it up.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 477 kcal | 23% |
| Carbohydrates | 4.9 g | |
| Water | 186 mL | |
| Fiber | 1.2 g | 4% |
| Protein | 35.6 g | 74% |
| Tryptophan | 0.4 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.8 g | |
| Lysine | 3 g | |
| Methionine | 0.99 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 35.7 g | |
| Monounsaturated | 15.4 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 16.9 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 144 mg | |
| Calcium | 64.5 mg | 6% |
| Copper | 0.2 mg | 22% |
| Iron | 5.8 mg | 32% |
| Magnesium | 47.5 mg | 15% |
| Manganese | 0.35 mg | 19% |
| Phosphorus | 353 mg | 50% |
| Potassium | 700 mg | 15% |
| Selenium | 40.4 µg | 73% |
| Sodium | 727 mg | |
| Zinc | 12.8 mg | 161% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 7.4 mg | 53% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.82 mg | 63% |
| Folate (vitamin B9) | 6.9 µg | 2% |
| Cobalamin (vitamin B12) | 5.3 µg | 220% |
| Choline | 122 mg | 29% |
| Vitamin A | 117 µg | 17% |
| Vitamin C | 6.6 mg | 9% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 0.96 mg | 6% |
| Vitamin K | 4.7 µg | 5% |
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
6.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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