Recipes · French · Main Courses
Kig ha Farz
One serving has 959 kcal and 47 g protein, and at least a fifth of a woman's daily need of cobalamin (217%), zinc (168%), vitamin K (123%), pyridoxine (102%), vitamin A (101%) and phosphorus (92%). Ready in 180 minutes.
- Preparation: 30 min
- Cooking: 150 min
- Makes: 1 serving (557 g)
- Difficulty: Hard
- Diets: Gluten-free, High protein
- Contains: beef, dairy, egg, pork
Ingredients
- 150 g Beef chuck, raw
- 45 g Pork belly, raw
- 50 g Flour, buckwheat
- 25 g Eggs, whole, raw
- 15 g Butter, unsalted
- 40 g Milk, whole
- 100 g Cabbage, green, raw
- 60 g Carrots, raw
- 40 g Leeks, raw
- 30 g Onions, raw
- 0.3 g Bay leaves
- 1 g Salt
- 0.3 g Black pepper
Method
- Whisk the buckwheat flour, egg, milk, half the butter (melted) and a pinch of salt into a smooth, thick batter for the farz.
- Pour the batter into a scalded, floured cloth bag (or a muslin-lined bowl) and tie it loosely, leaving room for it to swell.
- Put the beef, pork belly, onion and bay leaf into a large pot, cover with water, bring to a boil and skim well.
- Lower the farz bag into the pot, cover and simmer gently for 2 hours.
- Add the cabbage, carrot and leek and simmer 40-45 minutes more, until the meats and vegetables are tender.
- Lift out the farz, unwrap and crumble it onto plates; melt the remaining butter and spoon it over.
- Serve the meats and vegetables alongside the crumbled farz, moistened with a little of the cooking broth.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 959 kcal | 45% |
| Carbohydrates | 57.8 g | |
| Water | 383 mL | |
| Fiber | 10.6 g | 36% |
| Protein | 46.6 g | 97% |
| Tryptophan | 0.5 g | |
| Threonine | 1.9 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.3 g | |
| Lysine | 3.3 g | |
| Methionine | 1.1 g | |
| Cystine | 0.56 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.3 g | |
| Fat | 62.6 g | |
| Monounsaturated | 26.6 g | |
| Polyunsaturated | 5.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.3 g | |
| Saturated | 27.1 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 261 mg | |
| Calcium | 198 mg | 20% |
| Copper | 0.53 mg | 59% |
| Iron | 7.6 mg | 42% |
| Magnesium | 197 mg | 64% |
| Manganese | 1.6 mg | 88% |
| Phosphorus | 646 mg | 92% |
| Potassium | 1,440 mg | 31% |
| Selenium | 49.2 µg | 90% |
| Sodium | 645 mg | |
| Zinc | 13.4 mg | 168% |
| Thiamin (vitamin B1) | 0.67 mg | 61% |
| Riboflavin (vitamin B2) | 0.74 mg | 67% |
| Niacin (vitamin B3) | 12.2 mg | 87% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 46% |
| Pyridoxine (vitamin B6) | 1.3 mg | 102% |
| Folate (vitamin B9) | 132 µg | 33% |
| Cobalamin (vitamin B12) | 5.2 µg | 217% |
| Choline | 227 mg | 54% |
| Vitamin A | 709 µg | 101% |
| Vitamin C | 47.4 mg | 63% |
| Vitamin D (D2 + D3) | 48.4 IU | 8% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 110 µg | 123% |
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
6.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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