Mawmenye (Lentils and Beef Stew)

Gluten Free
Health score
23%
Mawmenye (Lentils and Beef Stew)
100 min.
6
412kcal

Suggestions

Ingredients

  • cups beef broth 
  • 1.3 pounds beef stew meat lean cut into 1-inch cubes
  • tablespoons butter 
  • cup chicken broth 
  • 0.5 teaspoon basil dried
  • 0.7 cup figs dried chopped
  • 0.3 teaspoon ground cinnamon 
  • 0.3 teaspoon ground nutmeg 
  • cup lentils dry
  • 0.3 teaspoon pepper 
  • cup raisins 
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 
  • cup turnip diced

Equipment

  • pot

Directions

  1. Melt butter in a large pot over medium-high heat. Season the beef with salt and pepper, then cook in the pot until browned on the outside.
  2. Pour in the chicken broth, and simmer over medium heat for about 45 minutes, until the beef is tender.
  3. Remove the beef from the liquid, and set aside.
  4. Pour the beef broth into the pot, and add the lentils. Bring to a boil, then simmer over low heat for 15 minutes.
  5. Season the turnips with cinnamon, nutmeg, salt and basil, and add them to the pot. Return the beef to the pot, and stir in the raisins and figs. Simmer for 10 minutes to blend the flavors before serving.

Nutrition Facts

Calories412kcal
Protein31.22%
Fat20.56%
Carbs48.22%

Properties

Glycemic Index
57.4
Glycemic Load
16.05
Inflammation Score
-6
Nutrition Score
24.96130399082%

Flavonoids

Catechin
0.11mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:412.14kcal
20.61%
Fat:9.59g
14.75%
Saturated Fat:4.33g
27.06%
Carbohydrates:50.6g
16.87%
Net Carbohydrates:37.07g
13.48%
Sugar:9.6g
10.67%
Cholesterol:69.41mg
23.14%
Sodium:1139.08mg
49.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.75g
65.51%
Fiber:13.53g
54.12%
Vitamin B3:9.02mg
45.1%
Vitamin B6:0.89mg
44.51%
Folate:174.71µg
43.68%
Selenium:30.56µg
43.66%
Phosphorus:406.64mg
40.66%
Zinc:5.71mg
38.1%
Manganese:0.69mg
34.37%
Iron:5.78mg
32.12%
Vitamin B12:1.88µg
31.27%
Potassium:1079.76mg
30.85%
Vitamin B1:0.43mg
28.61%
Magnesium:87.24mg
21.81%
Copper:0.41mg
20.38%
Vitamin B2:0.34mg
20.14%
Vitamin B5:1.27mg
12.66%
Calcium:91.65mg
9.17%
Vitamin C:7.47mg
9.05%
Vitamin K:7.26µg
6.91%
Vitamin E:0.64mg
4.28%
Vitamin A:132.95IU
2.66%
Source:Allrecipes