Pakistani · lunch, dinner

Shinwari Karahi (Peshawari Mutton with Tomato and Pepper)

Mutton Shinwari Karahi

Shinwari Karahi (Peshawari Mutton with Tomato and Pepper) — from Cooking with kawish's cooking video Watch how it’s made · 4:34

Video by Cooking with kawish on YouTube, in Urdu · Open on YouTube

75 minServes 4477 kcal a serve
  • Keto (5.7 g net carbs a serve)
  • 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.

Mutton cooked only with tomatoes, green chillies and black pepper, with no onions, cream or flour: about 40 g protein and 6 g net carbs a serve, with over two-thirds of a day's zinc.

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Ingredients 8

Method

The cook speaks Urdu; 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.

  1. Put 2–2½ glasses of water in a karahi or wide pot and add the mutton, salt, crushed ginger-garlic and the oil. 0:34
  2. Cover and cook for 35–40 minutes until the meat is tender and the water has dried up. 1:15
  3. Add the finely chopped tomatoes and stir for 2–4 minutes. 1:43
  4. Add ½ cup hot water, cover and cook on high heat for 10–15 minutes until the tomatoes have melted and the water has dried up. 2:24
  5. Add the chopped hot green chillies and the large green chillies with 1 tbsp crushed black pepper, and fry, stirring, for 4–5 minutes. 3:03
  6. Finish with coriander leaves, a green chilli or two and a final sprinkle of black pepper. 3:53

Tip. Serves 4 (our estimate for 1 kg mutton). Traditionally eaten with naan or roti; a salad or cauliflower rice keeps it lower in carbs. Lamb works the same way.

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

One serve gives you 1 of 4

Energy477 kcal2,000 kJ
Protein40 g79% of a day
Fibre2.4 g9% of a day
Carbohydrate8.1 g5.7 g net · 3.6 g sugars3% of a day
Fat32 g3.4 g saturated41% of a day
Sodium710 mg31% of a day

Where the energy comes from one serve

  • Net carbs 5%
  • Protein 34%
  • Fat 61%

Fits keto: 5.7 g net carbs a serve, with 61% of the energy from fat.

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

Omega-3 High157%

2.5 g a serve, mostly from vegetable oil (99%). 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 High71%

7.8 mg a serve, mostly from mutton (96%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B12 High69%

1.7 µg a serve, mostly from mutton (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.

Vitamin E High42%

6.3 mg a serve, mostly from vegetable oil (76%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K High35%

42 µg a serve, mostly from vegetable oil (46%). 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.

Iron High33%

5.9 mg a serve, mostly from mutton (88%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin C High31%

28 mg a serve, mostly from tomatoes (62%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Selenium High31%

17 µg a serve, mostly from mutton (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Potassium High20%

940 mg a serve, mostly from mutton (60%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin B6 Source11%

0.2 mg a serve, mostly from tomatoes (54%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

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Vitamin A7%

64 µg a serve, mostly from tomatoes (82%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Folate7%

30 µg a serve, mostly from tomatoes (64%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Magnesium5%

20 mg a serve, mostly from tomatoes (68%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Calcium4%

56 mg a serve, mostly from mutton (43%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D0%

0 µg a serve. 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 Cooking with kawish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.