Beef Bolar Blade Curry
Beef Bolar Blade Curry is a hearty, slow-cooked dish featuring tender slices or chunks of beef bolar blade (a cut from the shoulder) simmered in a rich, aromatic curry sauce. It typically includes onions, garlic, ginger, and a blend of spices like turmeric, cumin, and coriander, often with potatoes or tomatoes for added depth. This comforting meal is a popular home-style curry found in many cuisines, particularly in South and Southeast Asian cooking.
🍽️ Nutrition at a glance
This dish is high in protein from the beef and moderate in fat, with carbohydrates coming from any added potatoes or sauce thickeners. It provides key nutrients like iron, zinc, and B vitamins from the meat, along with antioxidants from the spices, and a typical serving contains roughly 400-500 calories.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 35 g |
| Carbs | 25 g |
| Fat | 22 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Iron | 4.5 mg |
| Zinc | 6.2 mg |
| Potassium | 520 mg |
| Vitamin B12 | 2.8 mcg |
| Niacin (B3) | 8.5 mg |
| Phosphorus | 280 mg |
| Selenium | 32 mcg |
| Manganese | 0.6 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
What makes this curry unique is the use of bolar blade, a flavorful yet economical cut that becomes exceptionally tender when slow-cooked, allowing the spices to deeply penetrate the meat. Nutritionally, the combination of turmeric and black pepper in the curry can enhance the absorption of beneficial compounds.
