Gluten Free Nihari Recipe With Bone Marrow
I worked with my personal chef client to recreate one of his favorite childhood dishes. A delicious nihari beef stew recipe using organic and grass finished ingredients.
This is a traditional Indian and Pakistani nourishing meal with spices, onion, diced beef chunks and bone marrow. A nourishing meal with 8 antioxidant rich spices, onion, water, beef and bone marrow.
My personal chef clients love this traditional Indian and Pakistani beef stew and you will too. It is a perfect recipe for those looking for a healthy stew, or meals that are Gluten Free, Paleo, and Keto. A great way to eat more organ meat too.
Lectin free optional (simply don’t add chili powder).
GLUTEN FREE BEEF STEW
Nihari has been a traditional recipe in India and Pakistan for 400 years and I am grateful my clients gave me the opportunity to edit the recipe to support their lifestyle and dietary needs.
This is an easy to assemble, stove top stew recipe. It will simmer for 4 hours, to tenderize the meat and pull all the nutrients out of the bone marrow.
This is an excellent healing and energizing recipe. If you are looking for a meal to deeply nourish and comfort you, while still being healthy, this is it.
My clients and I adjusted the recipe to not add any flour. If you would like to make the stew more traditional by adding flour at the end, I suggest just 1/4 cup of almond flour or cassava flour to keep the dish gluten free.
TRADITIONAL INDIAN & PAKISTANI BEEF STEW
This recipe has a beautiful story on how it was developed for the people of India. Over time, it has gone from a breakfast meal to a dinner staple.
Nihari originated in Old Delhi, India during the Mughal Empire (the dates are disputed between the 17th and 18thcentury). Because of the ingredients of beef, mutton, goat or lamb used in this recipe, it has become a more popular dish in Pakistan.
There are different variations on Nihari. If ordering it at a restaurant, it will be made with white flour and the broth may be thicker. Certain regions or restaurants won’t use flour at all.
You may also see recipes or menus referring to Paya-Nihari, which may be prepared with a combination of beef or lamb feet and shank. The dish will be noted simply as Paya if the stew was prepared with beef or lamb feet (no shank).
Like so many traditional recipes, families and restaurants adjust it to their taste and what is available. I would suggest you do the same when making this recipe. Make it your own.
BONE MARROW RECIPE
I use bone marrow in this recipe for the nutritional value and health benefits (and because it is my client’s preference). The use of beef bones is important for the flavor of this recipe. If you don’t have access to bone marrow, check with your butcher for 1 pound of beef bones to add to the stew.
If using bone marrow, I suggest choosing bone marrow that is sliced in half, so you can get the marrow out. You’ll need two bone marrows for this recipe (when sliced, you’ll have 4 pieces).
This is a great recipe if you are looking to get more organ meat into your diet.
FRESH SPICES VERSUS GROUND
I use ground spices for this recipe because that is what I have access to at the moment (currently many spices are out of stock or on back order).
When using ground spices, it is important to choose organic, non-irradiated and purchase them for immediate use. Discard ground spices over a year old. The have lost their flavor and antioxidant value.
If whole spices are available to you, then use them. Remember to gently heat them on the stove, let them cool, then grind in a spice grinder or coffee grinder. You can make a large batch of the Nihari Masala Spice Mix and store it for later use. I would suggest only storing for up to six months.
I use prefer buying my spices from Spicely Organics and Frontier-Co-Op.
IF YOU LIKE SOUPS, STEWS & BRAISED MEAT TRY THESE NOURISHING & HEALING RECIPES
- Moroccan Marinated Beef Short Ribs with Bone Broth
- Slow Cooked Lamb Shanks In Bone Broth
- Xacuti Red Chicken Curry Recipe
- Healing Lamb Stew With Lamb Shanks & Root Vegetables
- Smoky White Bean & Collard Greens Soup
Nihari Recipe
- Prep Time: 15 minutes
- Cook Time: 4 hours
- Total Time: 4 hours 15 minutes
- Yield: 6 servings 1x
- Category: Dinner
- Method: Stove Top
- Cuisine: Indian
- Diet: Gluten Free
Description
This delicious nihari beef stew recipe is made easy using fresh ground spices.
A nourishing meal with 8 antioxidant rich spices, onion, water, beef and bone marrow.
Ingredients
FOR THE NIHARI MASALA SPICE MIX
- 1 Tbsp Ground cumin
- 1 Tbsp Ground coriander
- 1 Tbsp Ground fennel
- 1 Tbsp Chili powder
- 2 tsp Ground cinnamon
- 1 tsp Ground cardamom
- 1 tsp Turmeric
- ½ tsp Ground clove
FOR THE STEW
- 2 lbs. Grass-finished diced beef chuck (stew meat)
- 2 Beef bone marrow, sliced in half
- ¼ c Olive oil
- 1 Yellow onion, thinly sliced
- 8 Tbsp Nihari Masala Spice Mix
- 2 tsp Sea salt
- 3 Tbsp Ginger paste
- 3 Tbsp Garlic paste
TO GARNISH
- Rice
- Cilantro
- Thinly sliced radishes
- Fresh sliced ginger
- Organic plain yogurt
- Steamed leafy greens like chard, kale, spinach, etc.
Instructions
1. Start by making the spice mix. Blend and set aside.
2. In a large soup pot, add olive oil and onion. Sauté onions till translucent and just starting to brown, about 5 minutes. Add stew meat, bone marrow, and let brown for 3-5 minutes.
4. Add remaining 8 tablespoons of the spice, salt, ginger and garlic. Stir well to combine and activate. Add 4 cups of filtered water and bring to a boil. Reduce heat to a simmer, cover with a lid and let cook for 4 hours.
5. After 4 hours, serve garnished with cilantro, radish, ginger and a dollop of yogurt as desired. Enjoy with rice and steamed leafy greens.
Notes
Using fresh ground spices is key for maximum flavor. I use Spicely Organic Spices for this recipe.
When using ground spices, it is important to choose organic, non-irradiated and purchase them for immediate use. Discard ground spices over a year old. The have lost their flavor and antioxidant value.
If whole spices are available to you, then use them. Remember to gently heat them on the stove, let them cool, then grind in a spice grinder or coffee grinder. You can make a large batch of the Nihari Masala Spice Mix and store it for later use. I would suggest only storing for up to six months.
If you want to make this recipe 100% lectin free according to Dr. Steven Gundry’s view point, simply refrain from using chili powder in the spice mix.
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