Keema
Moderate nutritional value
Pakistani curry of minced beef or mutton with peas, onion and tomato.
Keema matar is a Pakistani and North Indian curry of minced beef or mutton fried with onions, ginger, garlic and spices, then simmered with tomatoes, a little yogurt and green peas until almost dry; it is scooped up with naan or roti. A 250 g serving has about 480 kcal, 28 g of protein, 34 g of fat (9 g saturated) and 5 g of fiber. Using 95% lean mince lowers the fat by about 12 g per serving.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 11g | 19.6% |
| Fat | 13g | 18.6% |
| Carbs | 7.1g | 2.4% |
| Simple Sugars | 2.48g | Estimate |
| Complex Carbs | 2.72g | Estimate |
| Fiber | 1.9g | 7.6% |
| Water | 67g | 2.7% |
| Calories | 192 | 8.5% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.58 | g | 17.9% |
| Monounsaturated | 4.46 | g | 17.8% |
| Polyunsaturated | 3.91 | g | 30.1% |
| Omega-3 | 1.173 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| Omega-6 | 2.737 | g | Estimate |
| Trans | 0.43 | g | 21.5% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 7.28 | mg |
| Vitamin E | 2.42 | mg |
| Selenium | 8.82 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 36 | mcg | 4.0% |
| vitamin B1 | 0.068 | mg | 5.7% |
| vitamin B2 | 0.102 | mg | 7.8% |
| vitamin B3 | 2.42 | mg | 15.1% |
| vitamin B6 | 0.202 | mg | 11.9% |
| vitamin B9 | 15.1 | mcg | 3.8% |
| vitamin B12 | 0.933 | mcg | 38.9% |
| vitamin C | 7.28 | mg | 8.1% |
| vitamin D | 0.05 (2 IU) | mcg | 0.3% |
| vitamin E | 2.42 | mg | 16.1% |
| vitamin K | 10.2 | mcg | 8.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 36.7 | mg | 3.7% |
| iron | 1.8 | mg | 10.0% |
| magnesium | 23.7 | mg | 5.9% |
| phosphorus | 124 | mg | 17.7% |
| potassium | 315 | mg | 12.1% |
| sodium | 344 | mg | 15.0% |
| zinc | 2.55 | mg | 23.2% |
| copper | 0.1 | mg | 11.1% |
| manganese | 0.215 | mg | 9.3% |
| selenium | 8.82 | mcg | 16.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 335 | mg | 47.9% | 169% |
| Isoleucine | 467 | mg | 33.4% | 126% |
| Leucine | 817 | mg | 29.9% | 108% |
| Lysine | 860 | mg | 41.0% | 145% |
| Methionine | 369 | mg | 35.1% | 130% |
| Phenylalanine | 748 | mg | 42.7% | 148% |
| Threonine | 417 | mg | 39.7% | 135% |
| Tryptophan limiting | 63 | mg | 22.5% | 77% |
| Valine | 526 | mg | 28.9% | 106% |
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Recipe
See full recipeIngredients
- Ground beef (85% lean) or ground mutton 500 g
- Vegetable oil 4 tbsp (55 g)
- Onions, finely chopped 2 medium (250 g)
- Ginger and garlic paste 1 tbsp each (25 g)
- Tomatoes, chopped 2 medium (250 g)
- Plain yogurt 4 tbsp (60 g)
- Green peas, frozen 150 g
- Green chilies, chopped 3 (12 g)
- Red chili powder, ground coriander, cumin and turmeric 1.5 tsp, 2 tsp, 1 tsp and 1/2 tsp
- Garam masala 1 tsp
- Salt 1.25 tsp (7.5 g)
- Water 150 ml
- Fresh coriander (cilantro), chopped 10 g
Instructions
- 1
Heat the oil in a heavy pan over medium heat and fry the onions for 10-12 minutes, stirring, until golden brown.
- 2
Add the ginger and garlic paste and fry for 1 minute, then add the mince and cook over high heat for 6-8 minutes, breaking it up, until it changes color and the liquid evaporates.
- 3
Stir in the chili powder, coriander, cumin, turmeric and salt and fry for 2 minutes.
- 4
Add the tomatoes and cook for 6-8 minutes until soft and the oil begins to separate.
- 5
Stir in the yogurt a spoonful at a time and cook for 3 minutes, then add the water, cover and simmer on low heat for 15 minutes.
- 6
Add the peas and green chilies and cook uncovered for 6-8 minutes until the peas are tender and the keema is thick and almost dry.
- 7
Sprinkle with garam masala and fresh coriander and serve with naan, roti or rice.