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Keema - mince curry
A very easy and tasty Indian curry made from minded beef or lamb. Tinned tomatoes can be used instead of yogurt, if preferred.
What you need
- 6 tsp oil
- 1 onion, peeled and chopped
- 2 1/2 cm cinnamon sticks
- 4 small green cardamom pods
- 2 large black cardamom pods
- 1 bay leaf
- 450 g lean minced beef
- 2 tsp ground turmeric
- 1 tsp chilli powder
- 1 tsp ground coriander
- 2 tsp ground cumin
- 150 ml natural yogurt
- 100 g frozen peas (optional)
Method
Heat the oil in a large frying pan. Fry the onion until light brown. Add the cinnamon stick, small and large cardamoms, and the bay leaf. Fry for 1 min.
Add the minced meat. Sprinkle on the spices. Mix well. Fry for 2-3 min to brown the meat.
Add the yogurt (or tomatoes) and salt. Cover and cook gently for 10 min, until mince is dry.
Uncover. Add the peas. Cook gently for 10 min.
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Preparation 10 minutes Cook 33 minutes Total 43 minutes -
Energy 456 kcal/serving Fat 11.2 g/serving Carbohydrates 34.54 g/serving Glycaemic Index 14 Glycaemic Load 1.28 
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Submitted by: Daffs
Serving suggestion
Basmati rice or Indian bread. Garnish with chopped fresh coriander.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1911 | 649 | 10475 | 8350 |
| Energy (kcal) | 456 | 155 | 2500 | 2000 |
| Protein (g) | 29.1 | 9.89 | ||
| Carbohydrate (g) | 10.4 | 3.53 | 345 | 275 |
| Fat (g) | 32.9 | 11.2 | 95 | 70 |
| Fat (saturated) (g) | 11.6 | 3.94 | ||
| Fibre (g) | 1.82 | 0.62 | ||
| Sodium (mg) | 147 | 50.1 | ||
| Salt (equivalent) (g) | 0.37 | 0.13 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 60.9 | 20.7 | 800 |
| Vitamin B-12 (µg) | 3.05 | 1.04 | 1 |
| Vitamin B-6 (mg) | 0.46 | 0.16 | 2 |
| Vitamin C (mg) | 8.08 | 2.75 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.28 | 1.12 | 10 |
| Zinc (mg) | 6.23 | 2.12 | 15 |
| Calcium (mg) | 178 | 60.8 | 800 |
| Folate (mcg) | 33.2 | 11.3 | 200 |
| Iron (mg) | 4.37 | 1.49 | 14 |
| Magnesium (mg) | 54.5 | 18.5 | 300 |
| Niacin (mg) | 6.18 | 2.10 | 18 |
| Pantothenic acid (mg) | 1.14 | 0.39 | 6 |
| Riboflavin (mg) | 0.52 | 0.18 | 1.6 |
| Phosphorous (mg) | 318 | 108 | 800 |
| Thiamin (mg) | 0.14 | 0.05 | 1.4 |
This recipe is:
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible cinnamon sticks, black cardamom pods, bay leaf, green cardamom pods or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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