Persian Lamb or Beef Pumpkin Stew Recipe

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Persian Lamb or Beef Pumpkin Stew
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Ingredients
10
Count
Nutrition
1011
Calories
Total time
35
Minutes
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Ingredients:

  • 1 lb stew meat ( lamb or beef)
  • 2 small pumpkin
  • 1/2 cup dried prune
  • 3 tbsp tomato paste
  • 1 tsp turmeric
  • 1/8 tsp cinnamon
  • 1/2 medium onion, chopped
  • salt and pepper
  • 1/4 cup water (optional)
  • 1 pinch saffron , disolved in the water (optional)

Directions:

  1. Brown the meat and add about 1 and 1/2 cups water.
  2. Add tomato paste, turmeric, cinnamon, saffron and salt and pepper and sauteed onion.
  3. Cook covered ata simmer for about 1 and 1/2 to two hours.
  4. Meat should be tender and nearly falling apart stage.
  5. You may need to add water during cooking but you shouldn't end up with more than the stated amount.
  6. You don't want a watery stew.
  7. In the meantime, seed the pumpkin and slice into 2X2 inch pieces and peel.
  8. Brown on both sides in corn oil.
  9. The pumpkin should become brown in some places and somewhat flexible but not totally cooked.
  10. Add to meat and cook covered an additional 20-30 minutes until tender but not falling apart.
  11. A fork should go into the pumpkin easily but not break it up.
  12. Add the prunes the last 5 minutes of cooking.
  13. They shouldn't really cook too much but should get warm.
  14. Serve over hot basmatic rice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1011.06 Kcal (4233 kJ)
Calories from fat 247.04 Kcal
% Daily Value*
Total Fat 27.45g 42%
Cholesterol 285.71mg 95%
Sodium 395.27mg 16%
Potassium 3192.26mg 68%
Total Carbs 87.86g 29%
Sugars 48.05g 192%
Dietary Fiber 12.08g 48%
Protein 101.98g 204%
Vitamin C 50.6mg 84%
Iron 10.1mg 56%
Calcium 175mg 18%
Amount Per 100 g
Calories 107.84 Kcal (452 kJ)
Calories from fat 26.35 Kcal
% Daily Value*
Total Fat 2.93g 42%
Cholesterol 30.47mg 95%
Sodium 42.16mg 16%
Potassium 340.49mg 68%
Total Carbs 9.37g 29%
Sugars 5.13g 192%
Dietary Fiber 1.29g 48%
Protein 10.88g 204%
Vitamin C 5.4mg 84%
Iron 1.1mg 56%
Calcium 18.7mg 18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 21.7
    Points
  • 25
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium

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