Indulge in the rich culinary heritage of Kazakhstan with Kovurma, a traditional dish that combines tender meat, fragrant spices, and vibrant vegetables. Often prepared with lamb or beef, this savory stew is simmered to perfection, creating a melt-in-your-mouth experience that is sure to delight your taste buds. Whether enjoyed as a comforting meal on a chilly evening or as a festive dish for special occasions, Kazakhstan Kovurma promises a satisfying and flavorful dining experience that will transport you to the heart of Central Asia.
Here's a recipe for Kazakhstan Kovurma:
Ingredients:
- 500g lamb or beef, cut into bite-sized pieces
- 2 tablespoons vegetable oil
- 1 large onion, chopped
- 2 carrots, peeled and diced
- 2 potatoes, peeled and diced
- 1 bell pepper, diced
- 3 tomatoes, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground black pepper
- Salt, to taste
- 2 cups water or beef broth
- Fresh cilantro or parsley, chopped (for garnish)
Instructions:
1- Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2- Add the diced meat to the pot and cook until browned on all sides, about 8-10 minutes.
3- Stir in the minced garlic, ground cumin, paprika, ground coriander, black pepper, and salt. Cook for another 2 minutes.
4- Add the chopped tomatoes, diced carrots, diced potatoes, and bell pepper to the pot. Stir to combine.
5- Pour in the water or beef broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and simmer for about 1 to 1 1/2 hours, or until the meat and vegetables are tender.
6- Taste and adjust seasoning if necessary. Serve hot, garnished with chopped fresh cilantro or parsley. Enjoy your Kazakhstan Kovurma!
Nutritional Values:
Here are the approximate nutritional values for the main ingredients in the Kazakhstan Kovurma recipe per serving (assuming 4 servings):
500g lamb or beef, cut into bite-sized pieces:
- Calories: 1100 kcal
- Fat: 90 g
- Carbohydrates: 0 g
- Protein: 80 g
Benefits:
- High in protein, supporting muscle growth and repair.
- Rich in iron, zinc, and B vitamins (especially B12), which are important for overall health.
2 tablespoons vegetable oil:
- Calories: 240 kcal
- Fat: 28 g
- Carbohydrates: 0 g
- Protein: 0 g
Benefits:
- Provides fat for cooking, contributing to the texture and flavor of the dish.
- Depending on the type of oil, may offer additional health benefits (e.g., olive oil contains antioxidants).
1 large onion, chopped:
- Calories: 45 kcal
- Fat: 0.1 g
- Carbohydrates: 11 g
- Protein: 1 g
Benefits:
- Adds flavor and contains antioxidants that may help reduce inflammation.
- Provides vitamins C and B6, and minerals like manganese and potassium.
2 carrots, peeled and diced:
- Calories: 50 kcal
- Fat: 0.2 g
- Carbohydrates: 12 g
- Protein: 1 g
Benefits:
- High in vitamin A and antioxidants, supporting eye health and immune function.
- Contains dietary fiber, aiding in digestion.
2 potatoes, peeled and diced:
- Calories: 330 kcal
- Fat: 0.4 g
- Carbohydrates: 76 g
- Protein: 7 g
Benefits:
- Provides a source of carbohydrates for energy.
- Contains vitamin C, potassium, and dietary fiber.
1 bell pepper, diced:
- Calories: 30 kcal
- Fat: 0.2 g
- Carbohydrates: 7 g
- Protein: 1 g
Benefits:
- Rich in vitamins A and C, and antioxidants.
- Adds flavor and color to the dish.
3 tomatoes, chopped:
- Calories: 60 kcal
- Fat: 0.5 g
- Carbohydrates: 14 g
- Protein: 3 g
Benefits:
- Rich in vitamins C and K, and lycopene, an antioxidant.
- Supports heart health and skin health.
2 cloves garlic, minced:
- Calories: 8 kcal
- Fat: 0 g
- Carbohydrates: 2 g
- Protein: 0.4 g
Benefits:
- Contains compounds with potential anti-inflammatory and immune-boosting properties.
- Adds flavor and aroma to the dish.
1 teaspoon ground cumin:
- Calories: 8 kcal
- Fat: 0.4 g
- Carbohydrates: 1 g
- Protein: 0.4 g
Benefits:Contains antioxidants and may aid in digestion.
1 teaspoon paprika:
- Calories: 6 kcal
- Fat: 0.3 g
- Carbohydrates: 1.2 g
- Protein: 0.3 g
Benefits:
- Provides antioxidants like vitamin A and adds a mild, sweet flavor.
1/2 teaspoon ground coriander:
- Calories: 5 kcal
- Fat: 0.2 g
- Carbohydrates: 1 g
- Protein: 0.2 g
Benefits:Contains antioxidants and may have anti-inflammatory properties.
1/2 teaspoon ground black pepper:
- Calories: 6 kcal
- Fat: 0.3 g
- Carbohydrates: 1.5 g
- Protein: 0.2 g
Benefits:Adds flavor and contains piperine, which may enhance nutrient absorption.
Salt, to taste:
- Calories: 0 kcal
- Fat: 0 g
- Carbohydrates: 0 g
- Protein: 0 g
Benefits:Enhances flavor and is essential for maintaining fluid balance and supporting nerve and muscle function.
2 cups water or beef broth
Water:
- Calories: 0 kcal
- Fat: 0 g
- Carbohydrates: 0 g
- Protein: 0 g
Benefits: Hydrates the ingredients and helps to cook the dish.
Beef Broth:
- Calories: ~30 kcal per cup
- Fat: ~1.5 g
- Carbohydrates: ~1 g
- Protein: ~5 g
Benefits: Adds flavor and provides some nutrients from the beef.
Fresh cilantro or parsley, chopped (for garnish):
- Calories: 5 kcal per tablespoon
- Fat: 0 g
- Carbohydrates: 1 g
- Protein: 0.5 g
Benefits:
- Adds freshness and flavor.
- Provides vitamins A, C, and K, and minerals like iron and calcium.
Please note that these values are approximate and can vary based on the specific ingredients and brands used.
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