North African Beef and Brown Rice

Gluten Free
Dairy Free
Very Healthy
Health score
85%
North African Beef and Brown Rice
95 min.
2
817kcal

Suggestions

Ingredients

  • 0.5 pound beef round steak diced
  • tablespoon beef stock concentrate 
  • cup brown rice 
  • 0.8 cup cabbage shredded finely
  • 0.3 pound carrots cut into 1/2-inch dice
  • tablespoon tomato-chicken bouillon granules knorr® (such as )
  •  cinnamon sticks 
  • cloves garlic minced
  • 0.5 teaspoon ground coriander 
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon ground pepper black
  • 0.5 small onion diced finely
  •  cardamom seeds black
  • 1.5 teaspoons paprika smoked
  • 0.8 pound sweet potatoes cut into 1/2-inch dice
  • 1.5 cups water 

Equipment

  • pot

Directions

  1. Cook and stir steak, onion, and tomato-chicken bouillon together in a large pot over medium heat until steak is browned, 5 to 10 minutes.
  2. Add garlic, 1 cup water, beef stock concentrate, carrots, and sweet potatoes to the steak mixture; cook and stir until carrots and sweet potatoes are softened, about 20 minutes.
  3. Mix 1 1/2 cups water, cabbage, cinnamon sticks, paprika, cumin, black pepper, coriander, and cardamom seeds into the steak-sweet potato mixture; bring to a boil.
  4. Add brown rice and reduce heat to low. Cover pot and simmer until rice has absorbed the liquid, about 45 minutes. Fluff rice and remove cinnamon sticks before serving.

Nutrition Facts

Calories817kcal
Protein17.34%
Fat22.8%
Carbs59.86%

Properties

Glycemic Index
160.79
Glycemic Load
61.23
Inflammation Score
-10
Nutrition Score
42.578260826028%

Flavonoids

Apigenin
0.04mg
Luteolin
0.15mg
Isorhamnetin
0.88mg
Kaempferol
0.37mg
Myricetin
0.16mg
Quercetin
3.88mg

Nutrients percent of daily need

Calories:817.45kcal
40.87%
Fat:20.94g
32.22%
Saturated Fat:8.03g
50.18%
Carbohydrates:123.67g
41.22%
Net Carbohydrates:109.19g
39.71%
Sugar:13.08g
14.53%
Cholesterol:69.5mg
23.17%
Sodium:837.54mg
36.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.83g
71.65%
Vitamin A:37562.96IU
751.26%
Manganese:4.97mg
248.57%
Vitamin B6:1.55mg
77.65%
Vitamin B3:11.81mg
59.06%
Zinc:8.77mg
58.48%
Fiber:14.51g
58.03%
Magnesium:230.08mg
57.52%
Phosphorus:558.01mg
55.8%
Vitamin B1:0.72mg
48.22%
Potassium:1554.48mg
44.41%
Selenium:30.74µg
43.92%
Copper:0.74mg
36.91%
Vitamin K:37.99µg
36.18%
Iron:6.28mg
34.87%
Vitamin B5:3.16mg
31.62%
Vitamin B12:1.89µg
31.5%
Vitamin B2:0.52mg
30.65%
Vitamin C:21.17mg
25.66%
Calcium:197.44mg
19.74%
Folate:72.25µg
18.06%
Vitamin E:1.54mg
10.26%
Source:Allrecipes