Persian · dinner
Ghormeh Sabzi (Persian Herb, Beef and Bean Stew)
Video by At Home with Tara on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A herb-packed stew: each serve has about 46 g of protein and 8 g of fibre, is rich in iron, zinc and vitamin C, and the mountain of parsley and coriander supplies several days' worth of vitamin K.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Wash and dry the parsley, cilantro and green onion tops, then chop them very finely in a food processor. 0:54
- Heat 3 tbsp olive oil in a large frying pan over medium-high heat and fry the herbs with the dried fenugreek for 5–10 minutes, stirring often, until darkened and reduced. Set aside. 4:19
- In a large pot, fry the onion in 2 tbsp olive oil until golden brown. Add the beef with the turmeric, black pepper and salt and cook, stirring, until browned on all sides. 7:55
- Stir in the fried herbs, then pour in 4–6 cups water and add the pierced dried limes. Boil for about 5 minutes, then cover and simmer on medium-low for 1½ hours. 10:39
- Add the kidney beans, cover and simmer another 20–30 minutes. Taste and adjust the salt before serving. 12:10
Tip. Serve with Persian rice. It tastes even better reheated the next day and freezes well. No dried limes? Add 3 tbsp fresh lemon juice near the end instead.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 17%
- Protein 42%
- Fat 41%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High361%
433 µg a serve, mostly from curly parsley (76%). 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.
Vitamin B12 High129%
3.1 µg a serve, mostly from beef stew meat (100%). 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.
Zinc High98%
11 mg a serve, mostly from beef stew meat (87%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High74%
41 µg a serve, mostly from beef stew meat (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Iron High49%
8.8 mg a serve, mostly from beef stew meat (39%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High46%
0.8 mg a serve, mostly from beef stew meat (74%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate High44%
175 µg a serve, mostly from red kidney beans (59%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C High42%
38 mg a serve, mostly from curly parsley (70%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium High22%
1030 mg a serve, mostly from beef stew meat (35%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium High21%
89 mg a serve, mostly from red kidney beans (38%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 High20%
0.3 g a serve, mostly from red kidney beans (43%). 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.
Vitamin E Source17%
2.6 mg a serve, mostly from olive oil (38%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A Source15%
134 µg a serve, mostly from curly parsley (63%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
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Calcium9%
123 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 beef stew meat (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 At Home with Tara; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.