Recipes · Indian · Main Courses
Keema Matar
One serving has 633 kcal and 31 g protein, and at least a fifth of a woman's daily need of cobalamin (145%), zinc (79%), niacin (78%), vitamin K (66%), manganese (58%) and selenium (58%). Ready in 40 minutes.
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- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (438 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: gluten, meat
Ingredients
- 150 g Lamb, ground, raw
- 60 g Onions, raw
- 70 g Tomatoes, raw
- 6 g Ginger, fresh
- 6 g Garlic, raw
- 5 g Chili peppers, green, raw
- 1.5 g Turmeric
- 1 g Cumin
- 1.5 g Coriander seeds
- 1.5 g Chili powder
- 1.5 g Curry powder
- 60 g Peas, green, frozen
- 10 g Vegetable oil
- 3 g Cilantro, fresh
- 1 g Salt
- 60 g Water
Method
- Heat the oil in a pan over medium heat and fry the chopped onion 5-6 minutes until golden.
- Add the ginger, garlic and green chili and cook 1 minute, then stir in the turmeric, cumin, coriander and chili powder.
- Add the chopped tomatoes and cook, mashing them down, until glossy and the oil starts to separate, about 5 minutes.
- Add the lamb mince, breaking up any lumps, and cook over medium-high heat until no longer pink and cooked through to 74 °C (165 °F), about 8 minutes.
- Stir in the peas, garam masala blend and water, cover and simmer 10 minutes until the peas are tender and the sauce has thickened.
- Season with the salt, scatter with cilantro and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 633 kcal | 30% |
| Carbohydrates | 24 g | |
| Water | 333 mL | |
| Fiber | 7.4 g | 25% |
| Protein | 30.8 g | 64% |
| Tryptophan | 0.33 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.2 g | |
| Lysine | 2.5 g | |
| Methionine | 0.7 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.94 g | |
| Valine | 1.6 g | |
| Histidine | 0.89 g | |
| Fat | 46.6 g | |
| Monounsaturated | 17.3 g | |
| Polyunsaturated | 8.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.5 g | |
| Saturated | 17 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 110 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.42 mg | 47% |
| Iron | 6.1 mg | 34% |
| Magnesium | 85.3 mg | 28% |
| Manganese | 1 mg | 58% |
| Phosphorus | 359 mg | 51% |
| Potassium | 875 mg | 19% |
| Selenium | 32 µg | 58% |
| Sodium | 599 mg | |
| Zinc | 6.3 mg | 79% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 10.9 mg | 78% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 31% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 86.2 µg | 22% |
| Cobalamin (vitamin B12) | 3.5 µg | 145% |
| Choline | 136 mg | 32% |
| Vitamin A | 127 µg | 18% |
| Vitamin C | 40.4 mg | 54% |
| Vitamin D (D2 + D3) | 3 IU | 1% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 59.8 µg | 66% |
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
5.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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