Heart-Healthy Nihari

Discover a nutritious spin on a traditional favorite with our Heart-Healthy Nihari recipe. This low-fat, flavor-packed stew features tender lean beef simmered in a fragrant blend of spices, including turmeric, coriander, and cumin, all steeped in a rich low-sodium beef broth. A touch of olive oil and a clever use of whole wheat flour create a velvety texture without the heaviness of traditional versions. Garnished with fresh cilantro, green chilies, and a dollop of low-fat yogurt, this dish is as vibrant as it is wholesome. Pair it with whole wheat naan or brown rice for a complete, nutrient-dense meal that’s perfect for heart health. Ready in three hours, this slow-cooked classic is worth every moment for its bold flavors and guilt-free indulgence.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:180 mins

Total Time:200 mins

Servings: 4

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)

Directions

Step 1

Cut the lean beef into medium pieces, about 2 inches each.

Step 2

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.

Step 3

Add minced garlic and grated ginger to the onions and continue to sauté for another 2 minutes until fragrant.

Step 4

Add whole wheat flour to the pot and stir well to combine. Cook for 1-2 minutes to lightly roast the flour.

Step 5

Pour in the low-sodium beef broth while stirring constantly to avoid lumps forming.

Step 6

Add ground coriander, ground cumin, ground turmeric, ground red chili powder, and salt. Mix well to combine the spices.

Step 7

Place the beef pieces into the pot and stir to coat them with the onion and spice mixture.

Step 8

Add bay leaf, cinnamon stick, black cardamom, and green cardamom pods. Bring the mixture to a boil.

Step 9

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.

Step 10

Before serving, check the seasoning and adjust salt if necessary. Remove bay leaf, cinnamon stick, and cardamom pods.

Step 11

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

Serving size	2407.6 grams (2407.6g)

Amount per serving	% Daily Value*
Calories	2540

Total Fat 101.30g	130%
Saturated Fat 28.80g	144%
Polyunsaturated Fat 2.70g
Cholesterol 378mg	126%
Sodium 4492mg	195%
Total Carbohydrate 237.10g	86%
Dietary Fiber 34.80g	124%
Total Sugars 32.10g
Protein 176.40g	353%

Vitamin D 30IU	150%
Calcium 557mg	43%
Iron 28mg	154%
Potassium 3876mg	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.

Source of Calories

Fat: 35.5%

Protein: 27.5%

Carbs: 37.0%