A Vegetable Stew - Tabakh Rohoo

Gluten Free
Health score
36%
A Vegetable Stew - Tabakh Rohoo
115 min.
8
194kcal

Suggestions

Ingredients

  • tablespoons mint dried
  • pound eggplant cubed peeled
  • cloves garlic crushed
  • tablespoon ghee (clarified butter)
  • tablespoon ghee melted (clarified butter)
  •  to 2 chilies slit green
  • teaspoon ground allspice 
  • pinch ground cardamom 
  • 0.5 teaspoon ground cinnamon 
  • 0.3 teaspoon ground cloves 
  • 0.3 teaspoon nutmeg 
  • pound lamb stew meat cut into small pieces
  •  onion sliced
  •  potatoes peeled sliced
  • servings salt to taste
  • tablespoon tomato paste 
  • pounds tomatoes cubed
  • 0.3 cup water 
  • pound zucchini sliced

Equipment

  • bowl
  • pot
  • mortar and pestle

Directions

  1. Heat the ghee in a large pot over medium-high heat and stir in the lamb meat. Cook and stir until evenly browned. Season with allspice, cinnamon, cloves, nutmeg, and cardamom and mix well.
  2. Place a layer of onion on top of the lamb in the pot, but do not stir. Top with layers of potato, eggplant, zucchini, and tomatoes.
  3. Repeat the layers of vegetables until you have used them up, ending with tomatoes on top.
  4. Place the chile pepper in the center of the tomatoes. Season with salt. Dilute the tomato paste in the water, and pour it over the vegetables. Bring to a boil, reduce heat to low, and simmer 1 hour, until vegetables are tender.
  5. With a mortar and pestle, crush together the garlic, a pinch of salt, and the dried mint.
  6. Mix with 2 tablespoons of liquid from the pot, and drop by spoonfuls over the vegetables in the pot, but do not stir. Simmer for 5 minutes more.
  7. Transfer the stew to a wide bowl or serving dish by gently tipping the pot and letting it slide out into the serving dish, while maintaining its layers.
  8. Sprinkle with ghee, if desired.

Nutrition Facts

Calories194kcal
Protein29.58%
Fat32.98%
Carbs37.44%

Properties

Glycemic Index
45.47
Glycemic Load
6.18
Inflammation Score
-8
Nutrition Score
17.694782526597%

Flavonoids

Delphinidin
48.59mg
Naringenin
0.77mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.5mg
Myricetin
0.19mg
Quercetin
6.86mg

Nutrients percent of daily need

Calories:194.28kcal
9.71%
Fat:7.4g
11.38%
Saturated Fat:3.55g
22.18%
Carbohydrates:18.9g
6.3%
Net Carbohydrates:13.57g
4.93%
Sugar:8.25g
9.17%
Cholesterol:46.45mg
15.48%
Sodium:282.49mg
12.28%
Alcohol:0g
100%
Protein:14.93g
29.85%
Vitamin C:36.13mg
43.8%
Manganese:0.64mg
31.81%
Potassium:904.88mg
25.85%
Vitamin B12:1.55µg
25.8%
Vitamin B3:5.11mg
25.55%
Vitamin B6:0.48mg
24.09%
Vitamin A:1168.19IU
23.36%
Fiber:5.33g
21.33%
Zinc:3mg
20.03%
Phosphorus:200.02mg
20%
Selenium:13.87µg
19.81%
Folate:69.27µg
17.32%
Vitamin B2:0.26mg
15.43%
Magnesium:60.04mg
15.01%
Iron:2.58mg
14.33%
Copper:0.28mg
13.92%
Vitamin K:14.39µg
13.71%
Vitamin B1:0.21mg
13.69%
Vitamin B5:0.92mg
9.17%
Vitamin E:1.08mg
7.2%
Calcium:57.66mg
5.77%
Source:Allrecipes
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