Turkish · dinner

Belen Tava (Turkish Oven-Braised Veal with Peppers)

Belen Tava (Turkish Oven-Braised Veal with Peppers) — from Refika's Kitchen's cooking video Watch how it’s made · 7:54

Video by Refika's Kitchen on YouTube · Open on YouTube

80 minServes 6238 kcal a serve
  • Low carb (7.7 g net carbs) but not keto: 42% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free ingredients
  • Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

A little meat goes a long way with plenty of tomatoes, peppers, onion and garlic: one serve gives about 25 g of protein and is rich in vitamin C, zinc and vitamin B12.

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Ingredients 14

Method

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  1. Heat the oven to 220°C (no fan). Melt the butter in a shallow clay pot or cast-iron pan over medium heat without letting it burn. 0:47
  2. Add the meat, season with half the salt and pepper and sear for 3–4 minutes, stirring now and then. 1:31
  3. Stir in the onion, peppers and tomatoes. Crush the garlic with a pinch of salt, chop it finely and add it with the rest of the salt and pepper, the thyme and the red pepper powder. 1:47
  4. Mix the tomato paste into the water and pour it over. Lay a round of baking paper directly on top of the food. 3:42
  5. Bake on the second-lowest rack for about 1 hour for veal (25–30 minutes if using lamb), until the meat is very tender. Scatter with parsley and finish with freshly ground pepper. 4:44

Tip. Refika serves it with warm Turkish pide for dipping into the juices; it is also good with bulgur or potatoes. Olive oil can replace the butter.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy238 kcal990 kJ
Protein25 g49% of a day
Fibre2.5 g9% of a day
Carbohydrate10 g7.7 g net · 4.7 g sugars4% of a day
Fat11 g5.9 g saturated14% of a day
Sodium500 mg22% of a day

Where the energy comes from one serve

  • Net carbs 13%
  • Protein 44%
  • Fat 43%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin C High55%

50 mg a serve, mostly from sweet red pepper (43%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B12 High31%

0.7 µg a serve, mostly from veal round (98%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin B6 High28%

0.5 mg a serve, mostly from veal round (47%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc High26%

2.9 mg a serve, mostly from veal round (87%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin K High24%

28 µg a serve, mostly from fresh parsley (48%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Selenium High20%

11 µg a serve, mostly from veal round (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin A Source14%

128 µg a serve, mostly from butter (44%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Potassium Source12%

580 mg a serve, mostly from veal round (41%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin E Source10%

1.4 mg a serve, mostly from tomatoes (25%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate Source10%

40 µg a serve, mostly from veal round (28%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

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Iron9%

1.6 mg a serve, mostly from veal round (51%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium9%

37 mg a serve, mostly from veal round (49%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Omega-34%

0.1 g a serve, mostly from veal round (38%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Calcium3%

41 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D1%

0.1 µg a serve, mostly from butter (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Refika's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.