Estimated Nutrition (whole recipe, rough)
Counts 11 of 14 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Couscous | 1 cup cooked (157g) | 176 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Turnip | 1 medium (122g) | 34 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Bean | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 3 lbs boneless beef bottom round
- 2 onion
- 1 can tomato
- 14 1/2 oz canned beef broth
- 2 tsp ground coriander
- 3/4 tsp ground cinnamon
- 1/2 tsp cayenne pepper
- 1/2 tsp salt
- 2 turnip
- 3 carrot
- 15 1/2 oz canned garbanzo beans
- 2 cup couscous
- 1/2 tsp salt
- 1/2 tsp ground turmeric
- 2 cup boiling water
- 1 cup golden raisins
- =
Directions
Trim excess fat from beef. Cut beef into 1-inch cubes. Brown beef cubes a few pieces at a time in non-stick skillet. Transfer beef, onions, tomatoes, beef broth, coriander, cinnamon, cayenne pepper and salt to Dutch oven. Heat to boiling; reduce heat, cover and simmer 50 minutes. Add turnips; cover and simmer 10 minutes. Add carrots, cover. Simmer 30 minutes or until beef and vegetables are tender. Add garbanzo beans; cover. Simmer 5 minutes or until hot. Mix couscous, salt and turmeric in 2-quart bowl. Stir in boiling water; cover. Let stand 5 minutes. Stir in raisins. Mound couscous on serving platter. Drain beef and vegetables; arrange on couscous. Pour broth from couscous stew into serving bowl. Serve with couscous. Note: Three cups uncooked rice (6 cups cooked rice) may be substituted for couscous.