Lamb Stew with Fufu
Nutritional values
(Percentage of daily recommendation)
| Calorie | 821 cal. | (39 %) | ||
| Protein | 48.3 g | (49 %) | ||
| Fat | 33.08 g | (29 %) | ||
| Carbohydrates | 90.29 g | (60 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.26 g | (48 %) |
| Vitamin A | 3,822.9 mg | (477,863 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.72 mg | (39 %) | ||
| Vitamin B₁ | 0.54 mg | (54 %) | ||
| Vitamin B₂ | 0.88 mg | (80 %) | ||
| Niacin | 22.34 mg | (186 %) | ||
| Vitamin B₆ | 1.49 mg | (106 %) | ||
| Folate | 359.34 μg | (120 %) | ||
| Pantothenic acid | 2.89 mg | (48 %) | ||
| Biotin | 12.38 μg | (28 %) | ||
| Vitamin B₁₂ | 4.11 μg | (137 %) | ||
| Vitamin C | 107.96 mg | (114 %) | ||
| Potassium | 2,806.46 mg | (70 %) | ||
| Calcium | 264.45 mg | (26 %) | ||
| Magnesium | 244.95 mg | (82 %) | ||
| Iron | 9.05 mg | (60 %) | ||
| Iodine | 5.5 μg | (3 %) | ||
| Zinc | 11.44 mg | (143 %) | ||
| Saturated fatty acids | 8.95 g | |||
| Cholesterol | 130.5 mg |
Ingredients
- For Lamb and Spinach Stew
- 600 grams lamb (ready to cook, shoulder)
- 4 onions
- 1 ½ centimeters fresh ginger
- 1 garlic clove
- 4 Tbsps sesame oil
- 200 milliliters Beef broth
- 400 grams Tomatoes
- 500 grams Spinach
- salt
- peppers
- ½ tsp ground Turmeric
- ½ tsp ground Cumin
- 1 pinch ground cilantro
- 1 pinch ground cinnamon
- 1 pinch Chili powder
Preparation steps
Rinse meat, pat dry and cut into bite-sized pieces. Peel onions and cut into strips. Peel ginger and garlic and chop finely. Heat oil in a pan and brown meat on all sides. Remove meat, saute onion, ginger and garlic in the same pan. Return meat, add broth and simmer for about 30 minutes, covered.
Rinse tomatoes, halve, remove core and seeds, cut into small pieces. Rinse spinach thoroughly and remove tough stems. Add tomatoes and spinach to the stew and simmer for another 10 minutes. Season with salt, pepper, turmeric, cumin, coriander, cinnamon and chili.
Rinse and peel yam or manioc, cut coarsely and cook until tender for about 20 minutes in 700 ml (approximately 3 cups) of salted water. Peel plantains. Puree yam and plantains together.
Place stew into bowls. Form balls from yam and plantain puree, top stew with them and serve.
