Bangladeshi · lunch, dinner

Mezbani Gosht (Chittagong Beef Curry with Mustard Oil)

মেজবানি মাংস

Mezbani Gosht (Chittagong Beef Curry with Mustard Oil) — from Aysha Siddika's cooking video Watch how it’s made · 8:01

Video by Aysha Siddika on YouTube, in Bengali · Open on YouTube

100 min · plus 30–60 min marinatingServes 8783 kcal a serve
  • Keto (6.9 g net carbs a serve)
  • Gluten-free ingredients
  • Dairy-free

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

Beef and a little liver slow-cooked in their own juices with spices: about 52 g protein and 7 g net carbs a serve, with more than a day's vitamin B12 and zinc and over 40% of a day's iron.

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Ingredients 22

Method

The cook speaks Bengali; every step is written here in English. Tap a time to watch that step in the video. The video’s English subtitles come on by themselves.

  1. Put the beef and liver in a heavy pot. Add the salt, chilli powder, turmeric, cumin, coriander, ginger paste and garlic paste. 1:09
  2. Add the sliced onion, the green chillies, bay leaves, crushed cardamom, cloves, cinnamon, nutmeg and mace. 2:07
  3. Add the Mezbani flavourings: peanut paste, mustard paste, ground fennel and radhuni, then pour over the mustard oil. 2:57
  4. Mix and rub everything into the meat by hand, add the ½ cup water and leave to marinate for 30–60 minutes. 3:45
  5. Cover and cook over medium heat for 8–9 minutes until the meat releases its juices, then turn to medium-low and cook covered for 1–1¼ hours, stirring now and then, until tender and the oil rises to the top. 4:37
  6. Add a few whole green chillies, turn off the heat and leave covered for 5 minutes before serving. 6:01

Tip. Serves 8 (our estimate for 2 kg beef on the bone). Traditionally eaten with rice or roti; cauliflower rice keeps it lower in carbs. Spoon off some of the oil that rises to the top if you like it lighter.

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

One serve gives you 1 of 8

Energy783 kcal3,280 kJ
Protein52 g104% of a day
Fibre3 g11% of a day
Carbohydrate9.9 g6.9 g net · 2.1 g sugars4% of a day
Fat59 g15 g saturated76% of a day
Sodium970 mg42% of a day

Where the energy comes from one serve

  • Net carbs 4%
  • Protein 27%
  • Fat 69%

Fits keto: 6.9 g net carbs a serve, with 69% of the energy from fat.

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

Vitamin B12 High832%

20 µg a serve, mostly from beef liver (84%). 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 A High255%

2291 µg a serve, mostly from beef liver (98%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Omega-3 High122%

2 g a serve, mostly from mustard oil (82%). 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 High107%

12 mg a serve, mostly from beef cuts (85%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Selenium High95%

52 µg a serve, mostly from beef cuts (77%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High48%

0.8 mg a serve, mostly from beef cuts (51%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron High42%

7.5 mg a serve, mostly from beef cuts (48%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Folate High23%

90 µg a serve, mostly from beef liver (68%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Magnesium Source15%

65 mg a serve, mostly from beef cuts (44%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source14%

650 mg a serve, mostly from beef cuts (54%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin C Source13%

11 mg a serve, mostly from green chillies (64%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin E Source13%

1.9 mg a serve, mostly from beef cuts (39%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

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Calcium7%

88 mg a serve, mostly from beef cuts (27%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin K6%

7.1 µg a serve, mostly from beef cuts (38%). 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 D3%

0.6 µg a serve, mostly from beef cuts (51%). 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 Aysha Siddika; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.