The recipe for Tabak, a dish of boiled meat with vegetables, originates from traditional culinary practices, often found in various cultures around the world. The dish typically involves simmering meat until tender, accompanied by a selection of vegetables for added flavor and nutrition. Historically, Tabak likely emerged as a practical way to prepare meats, utilizing simple ingredients and cooking methods. Over time, regional variations have developed, reflecting local tastes and ingredient availability. Today, Tabak remains a popular and comforting dish enjoyed by many, offering a hearty and flavorful meal option.

Ingredients:

- 1 pound of meat (beef, lamb, or pork)

- Salt to taste

- Water

- Assorted vegetables (carrots, potatoes, onions)

Method:

1. Rinse the meat under cold water and place it in a large pot.

2. Fill the pot with enough water to cover the meat.

3. Season the water with salt to taste.

4. Bring the water to a boil over high heat, then reduce the heat to low and let it simmer for 1-2 hours, or until the meat is tender.

5. While the meat is simmering, peel and chop the vegetables into bite-sized pieces.

6. Add the vegetables to the pot during the last 30 minutes of cooking, allowing them to cook until tender.

7. Once the meat and vegetables are cooked, remove the pot from the heat and serve the Tabak hot.

8. Optionally, garnish with fresh herbs like parsley or dill before serving.

Nutrition Value:

1. Meat (beef, lamb, or pork)

  - Calories: Approximately 800-1200 calories per pound, depending on the type of meat and cut.

  - Carbohydrates: Negligible amount, less than 1 gram per serving.

  - Protein: Roughly 80-100 grams per pound.

  - Fat: Varies depending on the cut, but generally 40-80 grams per pound.

  - Sodium: Natural levels, typically less than 100 milligrams per serving.

  - Cholesterol: Approximately 250-300 milligrams per serving.

  - Vitamins and Minerals: Rich in B vitamins (B12, niacin, B6), iron, zinc, and selenium.

  - Nutritional Benefit: Excellent source of high-quality protein, essential amino acids, iron, and B vitamins, promoting muscle growth, repair, and overall health.

2. Salt

  - Calories: Negligible, approximately 0 calories.

  - Carbohydrates: None.

  - Protein: None.

  - Fat: None.

  - Sodium: Varies depending on amount used, but generally around 2,300 milligrams per teaspoon.

  - Cholesterol: None.

  - Vitamins and Minerals: None.

  - Nutritional Benefit: Enhances flavor, balances taste, and contributes to food preservation.

3. Water

  - Calories: None.

  - Carbohydrates: None.

  - Protein: None.

  - Fat: None.

  - Sodium: None.

  - Cholesterol: None.

  - Vitamins and Minerals: None.

  - Nutritional Benefit: Essential for hydration, aids digestion, regulates body temperature, and supports overall bodily functions.

4. Assorted vegetables (carrots, potatoes, onions)

  - Nutritional values are approximate and based on a 100-gram serving of each vegetable:

   - Calories: Carrots (41 calories), Potatoes (77 calories), Onions (40 calories).

   - Carbohydrates: Carrots (10 grams), Potatoes (17 grams), Onions (9 grams).

   - Protein: Carrots (1 gram), Potatoes (2 grams), Onions (1 gram).

   - Fat: Carrots (0 grams), Potatoes (0 grams), Onions (0 grams).

   - Sodium: Carrots (69 milligrams), Potatoes (6 milligrams), Onions (4 milligrams).

   - Cholesterol: None.

   - Vitamins and Minerals: Carrots (Vitamin A, Vitamin K, Vitamin C, Potassium), Potatoes (Vitamin C, Potassium, Vitamin B6), Onions (Vitamin C, Folate, Potassium).

   - Nutritional Benefit: Provides essential vitamins, minerals, fiber, and antioxidants, supporting overall health, immune function, and digestion.