Your Recipe

Ghormeh Sabzi (Iran)

Zutat  Menge  Kalorien 
Koriander (Cilantro) Blätter 1.5g 0kcal
Zwiebeln 110g 44kcal
Kurkuma gemahlen 3g 9kcal
Knoblauch 6g 9kcal
Pflanzenöl 15g 133kcal
Petersilie getrocknet 1.6g 5kcal
Spinat, gefroren, gehackt oder Blatt, unvorbereitet 50g 15kcal
Fenchel, Knolle, roh 30g 9kcal
Rindfleisch, roh, alle Sorten, trennbar mager und fett, Futter für Eintopf 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.

Nährwertangaben 
Portionsgröße  317 g | ml
Menge pro Portion  352
1473
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 26%
Gesättigte Fettsäuren  4.1g 20%
Natrium 147mg 6%
Gesamte Kohlenhydrate  20g 7%
Ballaststoffe  5.5g 20%
Zucker  6.5g
Protein  26g 53%
Vitamin D 0.1mcg 1%
Kalzium 153mg 12%
Eisen  5.7mg 31%
Kalium 962mg 20%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.994 mg 20%
Vitamin B6 0.893 mg 53%
Cobalamin [B12] 2.3 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  19.6 g 7%
Sugars 6.5 g 13%
Ballaststoffe  5.5 g 20%
Carbohydrate 15.1 g 0%
Netto-Kohlenhydrate 13.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.435 g 0%
Arginin 1.899 g 0%
Asparaginsäure 2.452 g 0%
Cystein 0.263 g 0%
Glutaminsäure 4.22 g 0%
Glycin 1.16 g 0%
Histidin 0.78 g 0%
Isoleucin 1.082 g 0%
Leucin 2.016 g 0%
Lysin 2.186 g 0%
Methionin 0.68 g 0%
Phenylalanin 1.033 g 0%
Prolin 1.06 g 0%
Serin 1 g 0%
Threonin 1.155 g 0%
Tryptophan 0.331 g 0%
Tyrosin 0.927 g 0%
Valin 1.188 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 152.65 mg 12%
Kupfer 0.3 mg 33%
Fluorid 1.21 mcg 0%
Eisen  5.67 mg 31%
Magnesium 89.13 mg 21%
Mangan 1.42 mg 62%
Phosphor 310.25 mg 25%
Kalium 962 mg 20%
Selen 29.24 mcg 53%
Natrium 146.75 mg 6%
Zink 6.26 mg 57%
andere
Nährstoff Menge  DV
Wasser 248.061 g 0%
Asche 3.032 g 0%