Your Recipe

Ghormeh Sabzi (Iran)

Složka Množství Kalorie
Koriandr listy 1.5g 0kcal
Cibule 110g 44kcal
Kurkuma mletá 3g 9kcal
Česnek 6g 9kcal
Rostlinný olej 15g 133kcal
Petrželová nať sušená 1.6g 5kcal
Špenát, zmrazený, sekaný nebo listový 50g 15kcal
Fenykl, cibule, syrový 30g 9kcal
Hovězí maso, syrové, všechny jakosti, oddělitelné libové a tučné, sklíčidlo na dušení 100g 128kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:

100 grams beef stew meat, cubed
50 grams frozen chopped spinach
30 grams dried fenugreek leaves (kasuri methi)
1 onion, finely chopped
2 cloves garlic, minced
1 tablespoon vegetable oil
1 tablespoon dried parsley
1 teaspoon dried cilantro
1 teaspoon turmeric powder
Salt and pepper to taste
Water, as needed
Instructions:

Prepare the Meat:

Heat vegetable oil in a pot over medium heat.
Add chopped onion and minced garlic. Sauté until onions are translucent.
Cook the Meat:

Add cubed beef stew meat to the pot. Brown the meat on all sides.
Add Herbs:

Stir in dried parsley, dried cilantro, and turmeric powder. Cook for 1-2 minutes until fragrant.
Add Spinach and Fenugreek:

Add frozen chopped spinach and dried fenugreek leaves (kasuri methi) to the pot. Stir well to combine with the meat and spices.
Simmer:

Pour in enough water to cover the ingredients in the pot. Bring to a boil, then reduce the heat to low. Cover and simmer for about 1 to 1.5 hours, or until the meat is tender and cooked through. Stir occasionally and add more water if needed to maintain desired consistency.
Season and Serve:

Season with salt and pepper to taste.
Serve hot over steamed rice or with flatbread.

nutriční údaje
Velikost porce 317 g | ml
Množství na porci 352
1473
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 20g 26%
Nasycené tuky 4.1g 20%
Sodík 147mg 6%
Sacharidy celkem 20g 7%
Vláknina 5.5g 20%
Cukr 6.5g
Bílkoviny 26g 53%
Vitamin D 0.1mcg 1%
Vápník 153mg 12%
Železo 5.7mg 31%
Draslík 962mg 20%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 316.007 mcg 35%
Thiamin [B1] 0.198 mg 17%
Riboflavin [B2] 0.373 mg 29%
Niacin [B3] 5.834 mg 36%
Kyselina pantotenová [B5] 0.994 mg 20%
Vitamin B6 0.893 mg 53%
Kobalamin [B12] 2.3 mcg 0%
Floát [B9] 109.09 mcg 0%
Vitamin C 18.788 mg 21%
Vitamin D 0.1 mcg 1%
Vitamin E 3.89 mg 26%
Vitamin K 251.371 mcg 209%
Betain 77.728 mg 0%
Cholin 98.164 mg 18%
Carbohydrates
živina Množství DV
Sacharidy celkem 19.6 g 7%
Sugars 6.5 g 13%
Vláknina 5.5 g 20%
Carbohydrate 15.1 g 0%
Čisté sacharidy 13.1g
aminokyseliny
živina Množství DV
Alanin 1.435 g 0%
Arginin 1.899 g 0%
Kyselina asparagová 2.452 g 0%
Cystein 0.263 g 0%
kyselina glutamová 4.22 g 0%
Glycin 1.16 g 0%
Histidin 0.78 g 0%
Izoleucin 1.082 g 0%
Leucin 2.016 g 0%
Lysin 2.186 g 0%
Metionin 0.68 g 0%
Fenylalanin 1.033 g 0%
Prolin 1.06 g 0%
Serin 1 g 0%
Treonin 1.155 g 0%
Tryptofan 0.331 g 0%
Tyrosin 0.927 g 0%
Valin 1.188 g 0%
Minerály
živina Množství DV
Vápník 152.65 mg 12%
Měď 0.3 mg 33%
Fluorid 1.21 mcg 0%
Železo 5.67 mg 31%
Hořčík 89.13 mg 21%
Mangan 1.42 mg 62%
Fosfor 310.25 mg 25%
Draslík 962 mg 20%
Selen 29.24 mcg 53%
Sodík 146.75 mg 6%
Zinek 6.26 mg 57%
další
živina Množství DV
Voda 248.061 g 0%
Popel 3.032 g 0%