Tunisian · lunch, dinner
Kamounia (Tunisian Cumin Beef and Liver Stew)
كمونية تونسية باللحم والكبدة
Video by Sonia Cuisine on YouTube, in Arabic · Open on YouTube
- Low carb (6.8 g net carbs) but not keto: 58% 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 43 g protein and 7 g net carbs a serve, and the lamb liver makes it very rich in vitamin A, vitamin B12 and iron.
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Ingredients 19
Method
The cook speaks Arabic; 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.
- Cut the liver, kidney and veal into small, even pieces; keep the liver and kidney in the fridge until halfway through cooking. 3:16
- Heat the olive oil over medium heat, add the veal and season it straight away with the salt, pepper, turmeric and paprika. Brown for about 2 minutes. 5:04
- Add the tomatoes and let them release their juice, then the coriander and caraway for 2 minutes. Stir in the tomato paste and harissa and simmer 5 minutes, until the oil starts to separate. 6:25
- Pour in about 200 ml hot water, just to cover the meat. Cover and simmer 15 minutes. 8:21
- When the veal is starting to soften, add the liver and kidney and stir. Let it come back to the boil, adding a little hot water if needed. 9:29
- Stir in the crushed garlic halfway through and keep simmering, covered, adding splashes of hot water, until the veal is tender (about 30 minutes more). Leave on low heat until the oil rises to the top. 10:38
- Add the sliced green pepper and the cumin for the last 5 minutes, then finish with freshly ground black pepper. 13:56
- Serve scattered with the chopped parsley and spring onion. 16:19
Tip. Serves 4 is our estimate. Tunisians mop it up with crusty bread; a green salad keeps it lower in carbs. Lamb's heart can replace the kidney, and lean beef the veal. Keeps 2 days in the fridge.
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 35%
- Fat 59%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High1900%
46 µg a serve, mostly from lamb liver (79%). 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 High410%
3690 µg a serve, mostly from lamb liver (95%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K High372%
447 µg a serve, mostly from flat-leaf parsley (92%). 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.
Selenium High160%
88 µg a serve, mostly from lamb liver (59%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High67%
7.4 mg a serve, mostly from lamb liver (50%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High67%
61 mg a serve, mostly from flat-leaf parsley (55%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron High50%
9 mg a serve, mostly from lamb liver (43%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High39%
0.7 mg a serve, mostly from veal or beef (36%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High31%
4.6 mg a serve, mostly from olive oil (71%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate High27%
109 µg a serve, mostly from flat-leaf parsley (35%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source17%
800 mg a serve, mostly from veal or beef (32%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Omega-3 Source17%
0.3 g a serve, mostly from olive oil (65%). 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.
Magnesium Source15%
61 mg a serve, mostly from veal or beef (31%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 2
Calcium6%
76 mg a serve, mostly from flat-leaf parsley (45%). 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 Sonia Cuisine; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.