Palestinian · lunch, dinner
Sumagiyya (Gaza Sumac, Chard and Tahini Stew with Beef)
السماقية الفلسطينية
Video by مطبخ منار Manar Waleed on YouTube, in Arabic · Open on YouTube
- Nut-free
Contains: Gluten, Milk, Sesame. Check labels on stock, sauces and spice mixes.
A slow-cooked chard, onion and beef stew with 32 g protein, 9 g fibre and 28 g net carbs a serve; tahini and olive oil make it rich, and the greens give plenty of vitamins K, A and C.
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Ingredients 16
Method
The cook speaks Arabic; 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.
- Put the cubed meat in a large pot with a piece of fat or a bone if you like, cover with water, boil and skim. Add a whole onion and the soaked chickpeas, cover and simmer 1½–2 hours until tender; salt only at the end, then lift out the fat. 1:30
- Cover the sumac berries with water, boil 20–30 minutes, then leave 30 minutes to cool. Blend the berries with their water and strain several times until the red liquid is clear; discard the pulp. 3:08
- In a big pot, cook the diced onions in the vegetable oil and ghee over medium heat, stirring often, until soft but not browned. 4:51
- Add the chard a handful at a time, stirring so it wilts and makes room. Lower the heat, cover and let it release all its water. 5:33
- Pound or blend the garlic, chillies and dill seeds with a little pepper and salt (the dagga). Stir it into the chard once its water has come out, cover and cook gently, stirring now and then, until the chard and onion are very soft. 5:56
- Add the meat, chickpeas and their broth, bring to the boil, then cover and simmer until the chard and onions are completely cooked. Adjust the salt. 7:28
- Whisk the flour into the sumac liquid until smooth and strain it through a fine sieve. Pour it into the pot, stirring fast with the other hand so it doesn't stick; the stew will thicken. 8:20
- Stir in the red tahini and the olive oil, check the salt and let it bubble well, right up through the centre. Turn off the heat and spoon onto plates; eat hot or cold. 9:44
Tip. Serves about 12 (our estimate: about 6 kg in the pot, 500 g a plate). In Gaza it is scooped up with bread, with olive oil, pickles, olives and green chillies on the side; keeps 4 days in the fridge and freezes well.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 12
Where the energy comes from one serve
- Net carbs 21%
- Protein 23%
- Fat 56%
Low carb: under 26% of the energy is from carbs.
About 33% of the 28 g of net carbs come from the plain flour.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High1742%
2090 µg a serve, mostly from chard leaves (99%). 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 High96%
87 mg a serve, mostly from chard leaves (86%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A High87%
779 µg a serve, mostly from chard leaves (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 High87%
1.4 g a serve, mostly from vegetable oil (88%). 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 B12 High71%
1.7 µg a serve, mostly from boneless beef or lamb (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 High69%
7.5 mg a serve, mostly from boneless beef or lamb (69%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High64%
35 µg a serve, mostly from boneless beef or lamb (61%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Magnesium High61%
256 mg a serve, mostly from chard leaves (79%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E High54%
8.1 mg a serve, mostly from chard leaves (59%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron High49%
8.9 mg a serve, mostly from chard leaves (51%). 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 boneless beef or lamb (41%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High31%
1440 mg a serve, mostly from chard leaves (66%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate High26%
104 µg a serve, mostly from chard leaves (34%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium High20%
262 mg a serve, mostly from chard leaves (49%). 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 D0%
0.1 µg a serve, mostly from boneless beef or lamb (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 مطبخ منار Manar Waleed; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.