Ethiopian · lunch, dinner
Gomen Besiga (Ethiopian Collard Greens with Beef)
ጎመን በስጋ
Video by Melegna | መለኛ on YouTube, in Amharic · Open on YouTube
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
51 g protein, 8 g fibre and 18 g net carbs a serve: beef simmered with a big pot of collard greens, which also make it rich in vitamins K, C and A.
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Ingredients 14
Method
The cook speaks Amharic; every step is written here in English. Tap a time to watch that step on YouTube.
- Strip the gomen leaves off their tough stalks (keep the tender stems) and wash the leaves well in plenty of water. 0:45
- Put the beef in a large pot with the water, cover and boil until the meat starts to soften. 2:30
- Pile the greens on top of the beef, press them down as they wilt, cover and simmer, stirring now and then, until the leaves are soft. 3:10
- Stir in the chopped garlic, then the oil, and keep simmering with the lid on. 4:30
- Add the chopped red onion, stir it through, cover and cook until it softens into the greens. 5:55
- Season with the rosemary, black pepper, mitmita, cinnamon, ginger and salt, then stir in the niter kibbeh. 6:55
- Add the sliced green chillies and cook a few minutes more, until most of the liquid has cooked away and the greens are tender. 7:40
- Serve hot, in a warmed clay dish if you have one. 8:15
Tip. Serves 4 (our estimate). The cook likes some pieces on the bone for flavour. Traditionally eaten with injera and extra mitmita on the side; lamb works well instead of beef.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 13%
- Protein 37%
- Fat 50%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High502%
603 µg a serve, mostly from gomen (97%). 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 C High220%
198 mg a serve, mostly from gomen (91%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B12 High149%
3.6 µg a serve, mostly from stewing beef (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.
Omega-3 High111%
1.8 g a serve, mostly from vegetable oil (81%). 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.
Zinc High110%
12 mg a serve, mostly from stewing beef (90%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High89%
49 µg a serve, mostly from stewing beef (93%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High78%
1.3 mg a serve, mostly from stewing beef (50%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High44%
400 µg a serve, mostly from gomen (90%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Iron High39%
6.9 mg a serve, mostly from stewing beef (57%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate High30%
121 µg a serve, mostly from gomen (77%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium High29%
1350 mg a serve, mostly from gomen (55%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E High29%
4.4 mg a serve, mostly from vegetable oil (63%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium High28%
116 mg a serve, mostly from gomen (61%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium High23%
297 mg a serve, mostly from gomen (76%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 1
Vitamin D1%
0.1 µg a serve, mostly from stewing beef (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 Melegna | መለኛ; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.