Discover the rich, aromatic flavors of Khar Shul, a traditional spicy stew featuring tender beef or mutton cooked with a blend of fragrant spices. This hearty dish is perfect for warming up on cold days or impressing your guests with its bold flavors. Follow our easy recipe to create this savory stew and enjoy a taste of authentic cuisine right at home.

Ingredients:

- 500 grams beef or mutton, cut into cubes

- 2 large onions, finely chopped

- 4 cloves garlic, minced

- 1 tablespoon ginger, minced

- 2 tomatoes, chopped

- 2 tablespoons vegetable oil

- 2 tablespoons Khar Shul spice mix (or a combination of cumin, coriander, turmeric, and chili powder)

- 1 teaspoon paprika

- 1 teaspoon black pepper

- 1 teaspoon salt (to taste)

- 2 cups beef or mutton broth

- 1 cup water

- 1 tablespoon lemon juice

- Fresh cilantro for garnish

Instructions:

Prepare the Meat: Heat the vegetable oil in a large pot over medium heat. Add the onions and sauté until golden brown. Add the garlic and ginger, cooking for another 2 minutes.

Cook the Meat: Add the beef or mutton cubes to the pot and brown on all sides. This should take about 5-7 minutes.

Add Spices: Stir in the chopped tomatoes, Khar Shul spice mix, paprika, black pepper, and salt. Cook for an additional 5 minutes, allowing the spices to infuse the meat.

Simmer: Pour in the beef or mutton broth and water. Bring to a boil, then reduce the heat to low. Cover and simmer for 1.5 to 2 hours, or until the meat is tender and the flavors are well combined.

Finish: Stir in the lemon juice. Adjust seasoning to taste if needed.

Serve: Garnish with fresh cilantro. Serve hot with rice, bread, or your favorite side dishes.

Enjoy your flavorful and spicy Khar Shul stew, a perfect meal for any occasion!

Nutritional Values

Beef or Mutton (500 grams)

- Calories: 250 kcal

- Protein: 26 grams

- Fat: 17 grams

- Saturated Fat: 7 grams

- Cholesterol: 80 mg

Benefits:

- High in protein, essential for muscle repair and growth.

- Rich in iron, which helps in the formation of red blood cells and prevents anemia.

- Contains zinc, which supports immune function.

Onions (2 large, approx. 300 grams)

- Calories: 40 kcal

- Protein: 1 gram

- Carbohydrates: 9 grams

- Fiber: 1.7 grams

Benefits:

- Rich in antioxidants like quercetin, which have anti-inflammatory properties.

- May support heart health by reducing blood pressure and cholesterol levels.

Garlic (4 cloves, approx. 12 grams)

- Calories: 149 kcal

- Protein: 6 grams

- Carbohydrates: 33 grams

- Fiber: 2.1 grams

Benefits:

- Contains allicin, which has antimicrobial and anti-inflammatory properties.

- May help lower blood pressure and cholesterol levels.

Ginger (1 tablespoon, approx. 6 grams)

- Calories: 80 kcal

- Protein: 1.8 grams

- Carbohydrates: 18 grams

- Fiber: 2 grams

Benefits:

- Contains gingerol, which has anti-inflammatory and antioxidant effects.

- Can aid digestion and reduce nausea.

Tomatoes (2, approx. 300 grams)

- Calories: 18 kcal

- Protein: 0.9 grams

- Carbohydrates: 3.9 grams

- Fiber: 1.2 grams

Benefits:

- High in lycopene, an antioxidant that may reduce the risk of certain cancers.

- Good source of vitamins A and C, which support immune health and skin.

Vegetable Oil (2 tablespoons, approx. 30 grams)

- Calories: 884 kcal

- Fat: 100 grams

- Saturated Fat: 14 grams

Benefits:

- Provides essential fatty acids needed for overall health.

- Used in moderation, can contribute to a balanced diet.

Khar Shul Spice Mix (2 tablespoons, approx. 12 grams)

- Typically low in calories but provides a range of antioxidants and compounds beneficial for metabolism.

Benefits:

- Spices like cumin, coriander, and turmeric have anti-inflammatory and digestive benefits.

Paprika (1 teaspoon, approx. 2 grams)

- Calories: 282 kcal

- Protein: 14 grams

- Carbohydrates: 54 grams

- Fiber: 34 grams

Benefits:

- Contains capsaicin, which may boost metabolism and reduce inflammation.

Black Pepper (1 teaspoon, approx. 2 grams)

- Calories: 255 kcal

- Protein: 10 grams

- Carbohydrates: 64 grams

- Fiber: 26 grams

Benefits:

- Contains piperine, which can enhance nutrient absorption and may have anti-inflammatory properties.

Salt (1 teaspoon, approx. 6 grams)

- Sodium: 38,000 mg

Benefits:

- Essential for fluid balance and nerve function, but should be used in moderation to avoid hypertension.

Beef or Mutton Broth (2 cups, approx. 480 grams)

- Calories: 15 kcal

- Protein: 2 grams

- Fat: 0.5 grams

Benefits:

- Provides some nutrients and flavor without added calories.

- May contain collagen, which supports joint health.

Water (1 cup, approx. 240 grams)

- Calories: 0 kcal

Benefits:

- Essential for hydration and overall bodily functions.

Lemon Juice (1 tablespoon, approx. 15 grams)

- Calories: 22 kcal

- Carbohydrates: 7 grams

- Vitamin C: 53 mg

Benefits:

- High in vitamin C, which supports immune function and skin health.

Fresh Cilantro (for garnish, approx. 10 grams)

- Calories: 23 kcal

- Protein: 2 grams

- Carbohydrates: 4 grams

- Fiber: 3 grams

Benefits:

- Contains antioxidants and may aid in digestion and detoxification.

This breakdown should help you understand the nutritional profile and benefits of each ingredient in your recipe!