Today’s recipe can be a healthy and balanced way of incorporating protein, vegetables, and some middle-eastern spices into a quick and delicious meal.
A key advantage of this recipe is that you can replace the beef for vegetarian mince if needed. Moreover, you can store the meal in the fridge and this way you can eat it the following day. So it should be practical and not too expensive.
Ingredients
- Ground Beef (85/15), 1 pound (454 g)
- Tomato, Fresh, Cherry, 1 cup (142 g)
- Tomato, Canned, 0.5 c (118 g)
- Spinach, 3 ounces (84 g)
- Plain Yogurt (Whole Milk), 1 container (6 oz) (170 g)
- Bulgur, 1 cup (140 g)
- Harissa seasoning, upc: 04020116, 0.25 tsp (1 g)
- Sumac, 1 serving (1 g)
- Paprika, 1 teaspoon (2 g)
- Chili Powder, 1 teaspoon (2 g)
- Olive Oil, 1 tsp (5 g)
- Garlic, 1 garlic clove (4 g)
- Table salt, 1 teaspoon (5 g)
- Fennel, 0.5 cup, sliced (44 g)
Preparation instructions
- Heat a pan with olive oil to high heat
- Add the beef mince and break with a wooden spoon
- Let the beef cook until browned
- Whilst the beef cooks, wash and chop the cherry tomatoes
- Add the tomatoes to the pan
- Chop and add the garlic to the pan, mix well
- Boil some water in a separate saucepan and add the bulgur there. It should absorb all water in the pan and take about 10 minutes to cook. You can add extra water if absorbed too quickly.
- Once the beef and tomato is cooked a bit, add the salt, paprika, chilli (optional), harissa spice, and canned tomato and mix well.
- Wash the spinach and mix well in the pan
- Once the bulgur is cooked, add sumac and mix well
- Serve in a plate with the sumac and beef stew side by side, top with yoghurt and fresh chopped fennel
Macronutrient analysis
This recipe has a high amount of protein and fiber per serving, and is relatively high in calories. It’s a big portion. If fewer calories are needed, the amount of beef and bulgur can be reduced and the amount of vegetables can be increased to add bulk.
Nutritional analysis has been performed using NutriAdmin.
| FOOD | ENERGY/SRV | PROTEIN/SRV | FAT/SRV | CARBS/SRV | FIBER/SRV |
| Ground Beef (85/15), 1 pound (454 g) | 531.2 kcal | 40.2 g | 41.2 g | 0 g | 0 g |
| Tomato, Fresh, Cherry, 1 cup (142 g) | 12.8 kcal | 0.6 g | 0.2 g | 2.8 g | 0.9 g |
| Tomato, Canned, 0.5 c (118 g) | 14.1 kcal | 0.7 g | 0.2 g | 3.1 g | 0.9 g |
| Spinach, 3 ounces (84 g) | 9.7 kcal | 1.2 g | 0.2 g | 1.5 g | 0.9 g |
| Plain Yogurt (Whole Milk), 1 container (6 oz) (170 g) | 51.9 kcal | 3 g | 2.8 g | 4 g | 0 g |
| Bulgur, 1 cup (140 g) | 239.4 kcal | 8.6 g | 1 g | 53.1 g | 8.8 g |
| Harissa seasoning, upc: 04020116, 0.25 tsp (1 g) | 0 kcal | 0 g | 0 g | 0 g | NaN |
| Sumac, 1 serving (1 g) | 0 kcal | 0 g | 0 g | 0 g | NaN |
| Paprika, 1 teaspoon (2 g) | 2.8 kcal | 0.2 g | 0.2 g | 0.6 g | 0.4 g |
| Chili Powder, 1 teaspoon (2 g) | 2.8 kcal | 0.2 g | 0.2 g | 0.5 g | 0.4 g |
| Olive Oil, 1 tsp (5 g) | 22.1 kcal | 0 g | 2.5 g | 0 g | 0 g |
| TOTAL | 886.71 kcal | 54.59 g | 48.08 g | 65.51 g | 12.11 g |
Micronutrient Analysis
Here is the full micronutrient analysis with US DRI calculated for a 30 year old male. Analysis has been performed with NutriAdmin.
| MICRONUTRIENT | PER SERVING | DIETARY REFERENCE INTAKE | TOLERABLE UPPER LEVEL | DRI, % |
| Vitamin K (phylloquinone) | 214.94 µg | 120 µg | n/a | 179 |
| Manganese, Mn | 2.69 mg | 2.3 mg | 11 mg | 117 |
| Iron, Fe | 8.13 mg | 8 mg | 45 mg | 102 |
| Phosphorus, P | 350.38 mg | 700 mg | 4000 mg | 50 |
| Copper, Cu | 0.43 mg | 0.9 mg | 10 mg | 47 |
| Magnesium, Mg | 178.08 mg | 400 mg | *350 mg | 45 |
| Sodium, Na | 576.34 mg | 1500 mg | 2300 mg | 38 |
| Vitamin B6 | 0.5 mg | 1.3 mg | 100 mg | 38 |
| Vitamin A, RAE | 302.14 µg | 900 µg | 3000 µg | 34 |
| Niacin | 5.17 mg | 16 mg | 35 mg | 32 |
| Folate, total | 123.04 µg | 400 µg | 1000 µg | 31 |
| Vitamin C, total ascorbic acid | 26.08 mg | 90 mg | 2000 mg | 29 |
| Riboflavin | 0.36 mg | 1.3 mg | n/a | 27 |
| Pantothenic acid | 1.37 mg | 5 mg | n/a | 27 |
| Thiamin | 0.27 mg | 1.2 mg | n/a | 23 |
| Potassium, K | 1038.2 mg | 4700 mg | n/a | 22 |
| Zinc, Zn | 2.42 mg | 11 mg | 40 mg | 22 |
| Vitamin E (alphatocopherol) | 3.2 mg | 15 mg | 1000 mg | 21 |
| Calcium, Ca | 203.49 mg | 1000 mg | 2500 mg | 20 |
| Vitamin B12 | 0.32 µg | 2.4 µg | n/a | 13 |
| Choline, total | 52.46 mg | 550 mg | 3500 mg | 10 |
| Selenium, Se | 4.53 µg | 55 µg | 400 µg | 8 |
| Fluoride, F | 32.34 µg | 4000 µg | 10000 µg | 1 |
| Vitamin D (D2 + D3) | 0.09 µg | 15 µg | 100 µg | 1 |
| Water | 384.64 g | n/a | n/a | 0 |
| Sugars, total | 8.55 g | n/a | n/a | 0 |
| Fiber, total dietary | 12.11 g | n/a | n/a | 0 |
| Vitamin A, IU | 8789.83 IU | n/a | n/a | 0 |
| Retinol | 22.95 µg | n/a | n/a | 0 |
| Vitamin D | 1.7 IU | n/a | n/a | 0 |
| Vitamin D2 (ergocalciferol) | n/a | n/a | 0 | |
| Vitamin D3 (cholecalciferol) | 0.09 µg | n/a | n/a | 0 |
| Folic acid | n/a | n/a | 0 | |
| Folate, food | 123.04 µg | n/a | n/a | 0 |
| Folate, DFE | 123.04 µg | n/a | n/a | 0 |
| Vitamin E, added | n/a | n/a | 0 | |
| Vitamin B12, added | n/a | n/a | 0 | |
| Cholesterol | 160.87 mg | n/a | n/a | 0 |
| Fatty acids, total monounsaturated | 20.89 g | n/a | n/a | 0 |
| Fatty acids, total polyunsaturated | 2.67 g | n/a | n/a | 0 |
| Fatty acids, total transmonoenoic | 1.51 g | n/a | n/a | 0 |
| Fatty acids, total transpolyenoic | 0.55 g | n/a | n/a | 0 |
| Net Carbs (carbs – fiber) | 53.41 g | n/a | n/a | 0 |
Further reference
You can see a short video of this recipe in our NutriAdmin TikTok Channel.
@nutriadmin #delicious and #healthy stew with Ground beef, tomato, spinach, harissa, #bulgur – delicious #recipe #idea #nutrition #nutritionist #dietitian #nutriadmin
♬ FEEL THE GROOVE – Queens Road, Fabian Graetz
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