Massaman Curry

Moderate nutritional value

Thai beef curry with potatoes and peanuts in a spiced coconut sauce.

Massaman Curry — photo 1

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.

Low carb

Macronutrients Distribution

Protein: 8.9g (29.7%)
Fat: 12g (40.0%)
Carbs: 9.1g (30.3%)
Fiber: 1.7g

Basic Nutritional Info

NutrientValueDV
Protein8.9g15.9%
Fat12g17.1%
Carbs9.1g3.0%
Simple Sugars3.18gEstimate
Complex Carbs4.21gEstimate
Fiber1.7g6.8%
Water68g2.7%
Calories1737.7%

Glycemic Index

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

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated6.98g34.9%
Monounsaturated3.6g14.4%
Polyunsaturated0.78g6.0%
Omega-30.234gEstimate
Omega-60.546gEstimate
Trans0.25g12.5%

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.

CompoundAmountUnit
Vitamin C2.1mg
Vitamin E0.41mg
Selenium9.79mcg

Vitamins

VitaminAmountUnitDV
vitamin A7.09mcg0.8%
vitamin B10.048mg4.0%
vitamin B20.068mg5.2%
vitamin B32.17mg13.6%
vitamin B60.18mg10.6%
vitamin B911.1mcg2.8%
vitamin B120.841mcg35.0%
vitamin C2.1mg2.3%
vitamin D0.032 (1 IU)mcg0.2%
vitamin E0.415mg2.8%
vitamin K2.08mcg1.7%

Minerals

MineralAmountUnitDV
calcium23.5mg2.4%
iron1.99mg11.1%
magnesium36.7mg9.2%
phosphorus126mg18.0%
potassium341mg13.1%
sodium353mg15.3%
zinc3.06mg27.8%
copper0.135mg15.0%
manganese0.381mg16.6%
selenium9.79mcg17.8%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 268mg38.3%167%
Isoleucine 363mg25.9%121%
Leucine 679mg24.9%111%
Lysine 692mg33.0%144%
Methionine 327mg31.1%142%
Phenylalanine 654mg37.4%160%
Threonine 372mg35.4%149%
Tryptophan 99mg35.4%150%
Valine 408mg22.4%102%

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Values per 100 g

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Allergens

FishShellfishPeanuts

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Main Difficulty: Medium Servings: 6 Total: 155 min

Ingredients

  • Beef chuck, cut into 4 cm cubes 700 g
  • Coconut milk, canned 500 ml
  • Massaman curry paste 4 tbsp (60 g)
  • Potatoes, peeled, cut into chunks 3 medium (450 g peeled)
  • Onion, cut into wedges 1 large (180 g)
  • Roasted peanuts, unsalted 60 g
  • Fish sauce 2 tbsp
  • Palm sugar or light brown sugar 2 tbsp (25 g)
  • Tamarind paste 2 tbsp (30 g)
  • Cinnamon stick and green cardamom pods 1 stick, 4 pods
  • Vegetable oil 1 tbsp
  • Water 350 ml
Prep
20 min
Cook
135 min

Instructions

  1. 1

    Heat the oil in a heavy pot over medium heat and fry the curry paste for 2-3 minutes, stirring, until fragrant.

  2. 2

    Add 150 ml of the coconut milk and cook for 3 minutes until the oil starts to separate.

  3. 3

    Add the beef and stir to coat, then add the rest of the coconut milk, the water, cinnamon and cardamom.

  4. 4

    Bring to a boil, cover, lower the heat and simmer for 90 minutes, stirring now and then, until the beef is almost tender.

  5. 5

    Add the potatoes, onion and peanuts and simmer uncovered for 30-35 minutes until the potatoes are soft and the sauce has thickened.

  6. 6

    Season with the fish sauce, palm sugar and tamarind; the curry should taste sweet, salty and slightly sour. Remove the cinnamon stick.

  7. 7

    Serve with steamed jasmine rice.