Afghan · dinner, lunch
Kabab Degi (Afghan Pot-Steamed Beef Kebab)
کباب دیگی
Video by see cooking on YouTube, in Persian · Open on YouTube
- Low carb (8 g net carbs) but not keto: 46% of the energy is from fat, and keto meals get about 60% or more
- 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.
About 62 g protein and 8 g net carbs a serve: beef seared, then steamed tender with garlic, turmeric and coriander, with no flour, rice or sugar in the pot. Rich in zinc and vitamin B12.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 12
Method
The cook speaks Persian; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Heat a generous layer of oil in a deep frying pan until very hot. Add the beef chunks and fry, turning, until browned all over and slightly shrunk, about 5–8 minutes. 0:25
- Lift the meat out of the oil into a pressure cooker. Add the salt, black pepper, ground coriander, turmeric and grated garlic, then tuck in the whole peeled onion and the whole head of garlic. 1:21
- Pour in 1 large drinking glass of water (the cook's glass holds about 2 small tea glasses), lock the lid and cook on medium heat for 25–30 minutes, until the meat is tender and the water has been absorbed. 2:08
- Release the pressure and open the pot. For the smoky Kabul-restaurant taste, set a glowing piece of charcoal in a small foil cup on the meat, drip a little oil onto it and cover for a few minutes. 2:35
- Meanwhile, if you like, roast the long peppers directly over a gas flame until blistered and soft. 3:52
- Remove the coal. Serve the kebab with the soft cooked onion and garlic, the roasted peppers, a squeeze of lemon, chilli flakes and a little black pepper. 4:20
Tip. In Kabul it is served on naan with sour unripe grapes; with a salad it stays low in carbs. Serves 4 is our estimate for 1 kg of meat. Without a pressure cooker, simmer covered until tender, adding water as needed.
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 6%
- Protein 48%
- Fat 46%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High213%
5.1 µg a serve, mostly from boneless beef or veal (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 High144%
16 mg a serve, mostly from boneless beef or veal (98%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High122%
67 µg a serve, mostly from boneless beef or veal (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High81%
1.3 g a serve, mostly from vegetable oil (95%). 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 B6 High71%
1.2 mg a serve, mostly from boneless beef or veal (80%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High35%
6.3 mg a serve, mostly from boneless beef or veal (89%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C High23%
20 mg a serve, mostly from long peppers (59%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source18%
2.7 mg a serve, mostly from vegetable oil (86%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source16%
760 mg a serve, mostly from boneless beef or veal (79%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source13%
56 mg a serve, mostly from boneless beef or veal (78%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K Source13%
15 µg a serve, mostly from vegetable oil (63%). 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.
Show the other 4
Calcium6%
72 mg a serve, mostly from boneless beef or veal (42%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate6%
25 µg a serve, mostly from boneless beef or veal (60%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A1%
13 µg a serve, mostly from red chilli flakes (48%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D1%
0.2 µg a serve, mostly from boneless beef or veal (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 see cooking; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.