Persian Ghormeh Sabzi
Persian chicken and bean stew
main meal
Time1 hr 30 min
Yield2 portions
Energy386 kcal
Components0
Ingredients
- saute the chicken
- 5mloil, rapeseed
- 280gchicken breast, rawcubed
- 0.25tspsalt
- 0.25tspspice, pepper
- make the stew
- 1wholeonion≈ 150 g onionfinely diced
- 1.5tspspice, turmeric
- 6perscallion≈ 67.5 g scallion
- 90mlherb, parsley, fresh≈ 23.4 g herb, parsley, fresh
- 60mlherb, coriander, fresh≈ 8.64 g herb, coriander, fresh
- 300stock, chicken, low salt (ml (prepared/500ml))≈ 0.6 cube stock, chicken, low salt
- 0.25tspmonosodium glutamate
- 1.5tspherb, fenugreek, dried
- 3singledried lime
- 90gbeans, kidney, dry
Instructions
Process
- Chicken:
- Cube the chicken, season with salt and pepper
- Heat the oil over medium high
- Add the chicken, cook until browned, then remove
- Add the onion and turmeric, cook until softened - 5-6 minutes
- Add the scallions, parsley, coriander, cook until wilted and dark green - 5 minutes
- Return the chicken to the pot
- Add the stock, msg, fenugreek, and whole dried limes. Bring to a simmer, simmer for 10 minutes
- Pierce the limes
- Continue simmering for a further 15 minutes until the liquid has reduced appropriately.
- Add the beans, cook for 10 minutes until the beans are warmed.
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 386 | 772 |
| Protein | 43.1 | 86.1 |
| Carbohydrates | 35.8 | 71.6 |
| Total Sugars | 7.1 | 14.2 |
| Free Sugars | 0.3 | 0.6 |
| Fat | 8.5 | 17.1 |
| Saturated Fat | 1.8 | 3.7 |
| Fibre | 10.1 | 20.3 |
| Alcohol | 0.0 | 0.0 |
| Salt | 1.3 | 2.7 |
| Iron | 7.01 | 14 |
| Calcium | 120 | 239 |
| Vitamin B12 | 0 | 0 |
| Omega 3 | 0.07 | 0.14 |
| Magnesium | 103 | 205 |
| Potassium | 1130 | 2260 |
| Caffeine | 0 | 0 |
| Cost | £1.92 | £3.84 |