Indulge in the rich and aromatic flavours of Beef Nihari, a beloved South Asian stew that has warmed hearts and homes for generations. Traditionally enjoyed as a hearty breakfast or a special occasion dish, Nihari’s slow-cooked tenderness and spice-infused gravy make it a standout. Today, we’re giving this classic a health-conscious makeover, transforming it into a healthy meat option without compromising on taste.
Ingredients
- Beef boneless leg cubes: 1 kg
- Nihari masala: 1 packet (available at UK supermarkets and Asian grocery stores)
- Large onions: 2, thinly sliced
- Garlic: 2 tablespoons, sliced
- Ginger: 2 tablespoons, sliced
- Plain flour: ½ cup
- Crushed coriander seeds: 5 tablespoons
- Gram flour (besan): 4 tablespoons
- Ginger: 5 tablespoons, julienned (for garnish)
- Lemon wedges: 4 (for garnish)
- Oil: 1 cup (use heart-healthy oils like olive or rapeseed)
Culinary Process
- Sauté the Aromatics:
In a large pot, heat the oil over medium heat. Add the sliced onions and fry until golden brown. Remove half for garnishing later. - Infuse Flavours:
To the remaining onions in the pot, add the sliced garlic and ginger. Sauté for 2 minutes until fragrant. - Brown the Meat:
Add the beef cubes and Nihari masala to the pot. Stir well to coat the meat with the spices. Cook for another 2 minutes. - Simmer to Perfection:
Pour in 1 litre of water, bringing the mixture to a boil. Reduce the heat to low, cover, and let it simmer for 1.5 to 2 hours, or until the beef is tender. - Prepare the Slurry:
In a separate bowl, mix the plain flour and gram flour with 2 cups of water to create a smooth slurry. - Thicken the Gravy:
Gradually add the slurry to the simmering stew, stirring continuously to prevent lumps. Cook for an additional 10 minutes until the gravy thickens. - Final Touches:
Stir in the reserved fried onions and crushed coriander seeds. Adjust salt and spices to taste. - Garnish and Serve:
Ladle the Nihari into serving bowls. Garnish with julienned ginger and lemon wedges. Serve hot with whole wheat naan or brown rice for a wholesome meal.
Nutritional Information (Per Serving)
Based on 6 servings
- Calories: 559 kcal
- Protein: 35g
- Carbohydrates: 13g
- Sugars: 0.2g
- Fat: 41g
- Saturated Fat: 9.9g
- Fibre: 2.6g
- Sodium: 179mg
- Cholesterol: 109mg
- Potassium: 482mg
- Iron: 4.7mg
- Calcium: 91mg
Health Benefits
Transforming traditional Nihari into a healthy meat dish involves mindful ingredient choices and cooking methods:
- Lean Protein: Using boneless leg cuts provides high-quality protein essential for muscle repair and overall health.
- Heart-Healthy Fats: Opting for oils like olive or rapeseed reduces saturated fat intake, supporting cardiovascular well-being.
- Digestive Aid: Spices like ginger, garlic, and coriander not only enhance flavour but also aid digestion and have anti-inflammatory properties.
- Controlled Sodium: Preparing Nihari at home allows for better control over salt content, beneficial for blood pressure management.
Ingredient Availability in the UK
All ingredients listed are readily available in UK supermarkets such as Tesco, Sainsbury’s, Asda, and Morrisons. For specialty items like Nihari masala, check the international foods aisle or visit local Asian grocery stores. Alternatively, these can be purchased online through retailers like Amazon UK or Ocado.
Serving Suggestions
- Main Course: Serve with whole wheat naan or brown rice to complement the rich flavours and add fibre to your meal.
- Accompaniments: Pair with a side of fresh salad or cucumber raita to balance the spices and add a refreshing element.
- Leftovers: Nihari tastes even better the next day as the flavours deepen. Store in an airtight container and refrigerate for up to 3 days.
Customisation Tips
- Vegetable Boost: Add vegetables like spinach or kale towards the end of cooking for added nutrients.
- Spice Level: Adjust the amount of Nihari masala to suit your heat preference.
- Gluten-Free Option: Substitute plain flour with cornstarch or a gluten-free flour blend to make the dish suitable for those with gluten sensitivities.
Final Thoughts
This Beef Nihari recipe offers a delightful fusion of traditional flavours and health-conscious choices, making it a perfect healthy meat option for those looking to enjoy classic dishes without compromising on nutrition. By selecting lean cuts, using heart-friendly oils, and incorporating fibre-rich accompaniments, you can relish this comforting stew as part of a balanced diet.
Embrace the warmth and depth of this dish, and let it become a cherished addition to your culinary repertoire.
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