Recipes · Syrian · Stews
Kibbeh Safarjaliyeh (Quince Kibbeh Stew)
One serving has 592 kcal and 28 g protein, and at least a fifth of a woman's daily need of manganese (108%), cobalamin (108%), zinc (84%), copper (60%), niacin (58%) and phosphorus (54%). Ready in 85 minutes.
- Preparation: 45 min
- Cooking: 40 min
- Makes: 1 serving (566 g)
- Difficulty: Hard
- Diets: Dairy-free
- Contains: beef, gluten
Ingredients
- 30 g Bulgur
- 120 g Beef, ground, 85% lean, raw
- 30 g Onions, raw
- 8 g Pine nuts
- 100 g Quince, raw
- 10 g Molasses
- 8 g Tomato paste
- 0.5 g Cinnamon
- 0.3 g Allspice
- 1.5 g Salt
- 250 g Water
- 8 g Olive oil
Method
- Soak the bulgur in water for 10 minutes, drain well, then knead it with 60 g of the ground beef and a pinch of salt until smooth and pasty; this is the kibbeh shell mixture.
- For the filling, cook the remaining 60 g beef with the chopped onion and pine nuts in a little olive oil for 5 minutes, seasoning with a pinch of cinnamon and allspice.
- Wet your hands, take a portion of the shell mixture, hollow it out, fill with the meat filling and pinch closed into a smooth torpedo-shaped kibbeh; repeat with the rest.
- Bring the water to a boil with the tomato paste, molasses (standing in for pomegranate molasses), and the remaining cinnamon and allspice; simmer 5 minutes.
- Peel, core and slice the quince and add it to the pot; simmer 10 minutes until it begins to soften.
- Carefully lower in the kibbeh and simmer gently for 20-25 minutes until the kibbeh and quince are both tender and the broth is thick and tangy-sweet.
- Season with salt and serve hot in bowls with plenty of the broth.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 592 kcal | 28% |
| Carbohydrates | 51.5 g | |
| Water | 450 mL | |
| Fiber | 7.1 g | 24% |
| Protein | 28.2 g | 59% |
| Tryptophan | 0.19 g | |
| Threonine | 1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.1 g | |
| Lysine | 2 g | |
| Methionine | 0.65 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.84 g | |
| Valine | 1.3 g | |
| Histidine | 0.85 g | |
| Fat | 32.1 g | |
| Monounsaturated | 15.2 g | |
| Polyunsaturated | 4.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.1 g | |
| Saturated | 8.5 g | |
| Trans-Fats | 1 g | |
| Cholesterol | 81.6 mg | |
| Calcium | 86 mg | 9% |
| Copper | 0.54 mg | 60% |
| Iron | 5.3 mg | 29% |
| Magnesium | 133 mg | 43% |
| Manganese | 1.9 mg | 108% |
| Phosphorus | 377 mg | 54% |
| Potassium | 999 mg | 21% |
| Selenium | 22.7 µg | 41% |
| Sodium | 690 mg | |
| Zinc | 6.7 mg | 84% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 8.1 mg | 58% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.69 mg | 53% |
| Folate (vitamin B9) | 27.8 µg | 7% |
| Cobalamin (vitamin B12) | 2.6 µg | 108% |
| Choline | 92.7 mg | 22% |
| Vitamin A | 13.1 µg | 2% |
| Vitamin C | 19.2 mg | 26% |
| Vitamin D (D2 + D3) | 3.6 IU | 1% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 12.4 µg | 14% |
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
4.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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