Ghormeh Sabzi

Good nutritional profile

Persian stew of lamb, kidney beans, fried herbs and dried lime.

Ghormeh Sabzi — photo 1

Ghormeh sabzi is a Persian stew of lamb and red kidney beans slow-cooked with large amounts of parsley, cilantro, chives and fenugreek fried in oil, soured with dried limes and served over rice. A 300 g portion without rice has about 470 kcal, 25 g protein, 7 g fiber and 32 g fat, 9 g saturated, and is very high in vitamin K. A cup of rice adds about 200 kcal.

Low carb

Macronutrients Distribution

Protein: 8.2g (30.7%)
Fat: 11g (41.2%)
Carbs: 7.5g (28.1%)
Fiber: 2.2g

Basic Nutritional Info

NutrientValueDV
Protein8.2g14.6%
Fat11g15.7%
Carbs7.5g2.5%
Simple Sugars2.63gEstimate
Complex Carbs2.67gEstimate
Fiber2.2g8.8%
Water72g2.9%
Calories1566.9%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
30

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated3.08g15.4%
Monounsaturated3.39g13.6%
Polyunsaturated3.41g26.2%
Omega-31.023gEstimate
Omega-62.387gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C15.2mg
Vitamin E1.91mg
Selenium6.74mcg

Vitamins

VitaminAmountUnitDV
vitamin A77.6mcg8.6%
vitamin B10.082mg6.8%
vitamin B20.101mg7.8%
vitamin B31.93mg12.1%
vitamin B60.089mg5.2%
vitamin B949.9mcg12.5%
vitamin B120.697mcg29.0%
vitamin C15.2mg16.9%
vitamin D0.029 (1 IU)mcg0.2%
vitamin E1.91mg12.7%
vitamin K228mcg190.0%

Minerals

MineralAmountUnitDV
calcium45.7mg4.6%
iron2.25mg12.5%
magnesium31.4mg7.8%
phosphorus103mg14.7%
potassium329mg12.7%
sodium281mg12.2%
zinc1.79mg16.3%
copper0.146mg16.2%
manganese0.221mg9.6%
selenium6.74mcg12.3%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 239mg34.1%155%
Isoleucine 370mg26.4%128%
Leucine 616mg22.6%105%
Lysine 652mg31.0%141%
Methionine 265mg25.2%119%
Phenylalanine 610mg34.9%154%
Threonine 339mg32.3%141%
Tryptophan 98mg35.0%154%
Valine 428mg23.5%111%

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Main Difficulty: Medium Servings: 6 Total: 210 min

Ingredients

  • Lamb shoulder, boneless, in 3 cm cubes 600 g
  • Dried red kidney beans, soaked overnight 150 g
  • Onion, finely chopped 1 large (150 g)
  • Fresh parsley, finely chopped 250 g
  • Fresh cilantro, finely chopped 100 g
  • Chives or leek greens, finely chopped 150 g
  • Dried fenugreek leaves 2 tbsp (4 g)
  • Vegetable oil 6 tbsp
  • Dried limes (limoo amani), pierced 4 (30 g)
  • Ground turmeric 1 tsp (3 g)
  • Salt 2 tsp (12 g)
  • Black pepper, ground 0.5 tsp
  • Water 1 l
Prep
30 min
Cook
180 min

Instructions

  1. 1

    Heat 4 tbsp oil in a wide pan and fry the parsley, cilantro and chives over medium heat for 15-20 minutes, stirring often, until dark green and fragrant; stir in the fenugreek for the last minute and set aside.

  2. 2

    In a heavy pot, fry the onion in the remaining 2 tbsp oil for 8 minutes until golden, add the turmeric and the lamb and brown the meat on all sides.

  3. 3

    Add the drained kidney beans and the water, bring to a boil, skim, cover and simmer over low heat for 1 hour.

  4. 4

    Stir in the fried herbs, the pierced dried limes, salt and pepper, cover and simmer for another 1.5-2 hours, until the lamb and beans are very tender.

  5. 5

    Remove the lid for the last 20 minutes so the stew thickens and a little oil rises to the surface.

  6. 6

    Press the limes against the side of the pot to release their juice, taste and adjust the salt.

  7. 7

    Serve hot over steamed saffron rice (chelow).