Heart-Healthy Nihari
Experience a flavorful twist on a traditional South Asian classic with our **Heart-Healthy Nihari**, a nutritious yet indulgent take on the beloved slow-cooked stew. Crafted with lean cuts of beef, heart-friendly olive oil, and a fragrant blend of warming spices like cinnamon, cardamom, and cumin, this recipe delivers robust flavor without compromising on wellness. A base of whole wheat flour and low-sodium beef broth keeps it light, while fresh garnishes like cilantro, green chilies, and a zesty squeeze of lime add vibrant finishing touches. Simmered to perfection over three hours, this wholesome dish pairs beautifully with whole wheat naan or brown rice, making it an ideal choice for those seeking a nourishing, high-protein meal. Perfect for family dinners or meal prepping, this nihari is proof that comfort food can be both delicious and good for your heart.
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Recipe Information
Ingredients
- 500 g Lean beef (chuck or round, trimmed of fat)
- 2 tbsp Olive oil
- 2 large Onions, thinly sliced
- 4 cloves Garlic, minced
- 1 tbsp Ginger, grated
- 2 tbsp Whole wheat flour
- 4 cups Low-sodium beef broth
- 1 tsp Ground coriander
- 1 tsp Ground cumin
- 0.5 tsp Ground turmeric
- 0.5 tsp Ground red chili powder
- 1 tsp Salt
- 1 Bay leaf
- 1 Cinnamon stick
- 2 Black cardamom pods, slightly crushed
- 2 Green cardamom pods, slightly crushed
- 0.25 cup Fresh cilantro, chopped
- 2 Green chilies, sliced
- 1 Lemon or lime, cut into wedges
- 0.25 cup Low-fat yogurt (for garnish)
- 4 pieces Whole wheat naan or brown rice (to serve)
Instructions
Cut the lean beef into medium pieces, about 2 inches each.
In a large heavy-bottomed pot, heat olive oil over medium heat. Add sliced onions and sauté until they are golden brown, about 10 minutes.
Add minced garlic and grated ginger to the onions and continue to sauté for another 2 minutes until fragrant.
Add whole wheat flour to the pot and stir well to combine. Cook for 1-2 minutes to lightly roast the flour.
Pour in the low-sodium beef broth while stirring constantly to avoid lumps forming.
Add ground coriander, ground cumin, ground turmeric, ground red chili powder, and salt. Mix well to combine the spices.
Place the beef pieces into the pot and stir to coat them with the onion and spice mixture.
Add bay leaf, cinnamon stick, black cardamom, and green cardamom pods. Bring the mixture to a boil.
Once it reaches boiling, reduce the heat to low, cover the pot, and let it simmer gently for about 3 hours. Stir occasionally, ensuring the beef becomes tender and the flavors meld together.
Before serving, check the seasoning and adjust salt if necessary. Remove bay leaf, cinnamon stick, and cardamom pods.
Garnish with fresh cilantro and sliced green chilies. Serve hot with a squeeze of lemon or lime, a dollop of low-fat yogurt, and whole wheat naan or brown rice.
Nutrition Facts
Calories |
2540 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 101.3 g | 130% | |
| Saturated Fat | 28.8 g | 144% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 378 mg | 126% | |
| Sodium | 4492 mg | 195% | |
| Total Carbohydrate | 237.1 g | 86% | |
| Dietary Fiber | 34.8 g | 124% | |
| Total Sugars | 32.1 g | ||
| Protein | 176.4 g | 353% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 557 mg | 43% | |
| Iron | 27.8 mg | 154% | |
| Potassium | 3876 mg | 82% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
