Moderate nutritional value
Thai beef curry with potatoes and peanuts in a spiced coconut sauce.
Massaman curry is a mild Thai curry of beef chuck slow-cooked in coconut milk with massaman paste, cinnamon and cardamom, then finished with potatoes, onion, roasted peanuts, tamarind and palm sugar. A 330 g serving without rice has about 570 kcal and 30 g of protein, but 39 g of fat (23 g saturated, mostly from the coconut milk) and about 1,170 mg of sodium. Light coconut milk cuts the saturated fat considerably.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8.9g | 15.9% |
| Fat | 12g | 17.1% |
| Carbs | 9.1g | 3.0% |
| Simple Sugars | 3.18g | Estimate |
| Complex Carbs | 4.21g | Estimate |
| Fiber | 1.7g | 6.8% |
| Water | 68g | 2.7% |
| Calories | 173 | 7.7% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 6.98 | g | 34.9% |
| Monounsaturated | 3.6 | g | 14.4% |
| Polyunsaturated | 0.78 | g | 6.0% |
| Omega-3 | 0.234 | g | Estimate |
| Omega-6 | 0.546 | g | Estimate |
| Trans | 0.25 | g | 12.5% |
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 | 2.1 | mg |
| Vitamin E | 0.41 | mg |
| Selenium | 9.79 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 7.09 | mcg | 0.8% |
| vitamin B1 | 0.048 | mg | 4.0% |
| vitamin B2 | 0.068 | mg | 5.2% |
| vitamin B3 | 2.17 | mg | 13.6% |
| vitamin B6 | 0.18 | mg | 10.6% |
| vitamin B9 | 11.1 | mcg | 2.8% |
| vitamin B12 | 0.841 | mcg | 35.0% |
| vitamin C | 2.1 | mg | 2.3% |
| vitamin D | 0.032 (1 IU) | mcg | 0.2% |
| vitamin E | 0.415 | mg | 2.8% |
| vitamin K | 2.08 | mcg | 1.7% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 23.5 | mg | 2.4% |
| iron | 1.99 | mg | 11.1% |
| magnesium | 36.7 | mg | 9.2% |
| phosphorus | 126 | mg | 18.0% |
| potassium | 341 | mg | 13.1% |
| sodium | 353 | mg | 15.3% |
| zinc | 3.06 | mg | 27.8% |
| copper | 0.135 | mg | 15.0% |
| manganese | 0.381 | mg | 16.6% |
| selenium | 9.79 | mcg | 17.8% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 268 | mg | 38.3% | 167% |
| Isoleucine | 363 | mg | 25.9% | 121% |
| Leucine | 679 | mg | 24.9% | 111% |
| Lysine | 692 | mg | 33.0% | 144% |
| Methionine | 327 | mg | 31.1% | 142% |
| Phenylalanine | 654 | mg | 37.4% | 160% |
| Threonine | 372 | mg | 35.4% | 149% |
| Tryptophan | 99 | mg | 35.4% | 150% |
| Valine | 408 | mg | 22.4% | 102% |
Values per 100 g
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Heat the oil in a heavy pot over medium heat and fry the curry paste for 2-3 minutes, stirring, until fragrant.
Add 150 ml of the coconut milk and cook for 3 minutes until the oil starts to separate.
Add the beef and stir to coat, then add the rest of the coconut milk, the water, cinnamon and cardamom.
Bring to a boil, cover, lower the heat and simmer for 90 minutes, stirring now and then, until the beef is almost tender.
Add the potatoes, onion and peanuts and simmer uncovered for 30-35 minutes until the potatoes are soft and the sauce has thickened.
Season with the fish sauce, palm sugar and tamarind; the curry should taste sweet, salty and slightly sour. Remove the cinnamon stick.
Serve with steamed jasmine rice.