Your Recipe

Maqluba

Ingredient Amount Calories
Coriander (Cilantro) Leaves 2g 0kcal
Eggplant 300g 75kcal
Onions 150g 60kcal
Tomatoes 300g 54kcal
Rice white long-grain raw 200g 730kcal
Turmeric ground 1g 3kcal
Garlic 6g 9kcal
Olive oil 30g 265kcal
Vegetable broth 480g 24kcal
Cumin, ground 2g 8kcal
Chicken, broilers or fryers, dark meat, thigh, meat only, raw 450g 545kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:

200 grams basmati rice, rinsed
480 ml water or vegetable broth
30 ml olive oil
1 large onion, thinly sliced (about 150 grams)
2 cloves garlic, minced (about 6 grams)
450 grams boneless chicken thighs or lamb, cut into cubes (optional)
1 large eggplant, sliced into rounds (about 300 grams)
2 large tomatoes, sliced (about 300 grams)
1 teaspoon ground cumin (about 2 grams)
1 teaspoon ground coriander (about 2 grams)
1/2 teaspoon ground turmeric (about 1 gram)
Salt and pepper to taste
Chopped parsley or cilantro for garnish (about 10 grams)
Instructions:

In a large pot, heat olive oil over medium heat. Add sliced onion and minced garlic, sauté until softened.
Add chicken or lamb (if using) and brown on all sides. Remove from pot and set aside.
Arrange sliced eggplant and tomatoes in the pot, layering evenly.
Sprinkle half of the spices (cumin, coriander, turmeric), salt, and pepper over the vegetables.
Spread rice evenly over the vegetables and meat (if using). Pour water or broth over the rice.
Bring to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, or until rice is cooked and liquid is absorbed.
Remove pot from heat. Place a large serving platter over the pot and carefully invert to release maqluba onto the platter.
Garnish with chopped parsley or cilantro.
Serve hot as a main course or side dish.

Nutrition Facts
Portion Size 320 g | ml
Amount Per Portion 295
1236
kcal
kilojoules
% Daily Value *
Total Fat 8.7g 11%
Saturated Fat 1.6g 8%
Sodium 315mg 14%
Total Carbohydrate 35g 13%
Dietary Fiber 3.1g 11%
Sugar 4.6g
Protein 19g 37%
Vitamin D 0mcg 0%
Calcium 38mg 3%
Iron 2.8mg 15%
Potassium 520mg 11%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 37.687 mcg 4%
Thiamin [B1] 0.33 mg 28%
Riboflavin [B2] 0.219 mg 17%
Niacin [B3] 6.332 mg 40%
Pantothenic acid [B5] 0.611 mg 12%
Vitamin B6 0.525 mg 31%
Cobalamin [B12] 0.458 mcg 0%
Floate [B9] 155.553 mcg 0%
Vitamin C 10.549 mg 12%
Vitamin D 0 mcg 0%
Vitamin E 1.344 mg 9%
Vitamin K 12.669 mcg 11%
Betaine 7.921 mg 0%
Choline 51.152 mg 9%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 35.2 g 13%
Sugars 4.6 g 9%
Dietary fiber 3.1 g 11%
Carbohydrate 34.3 g 0%
Net carbs 30.6g
Aminoacids
Nutrient Amount DV
Alanine 1.067 g 0%
Arginine 1.299 g 0%
Aspartic acid 1.853 g 0%
Cysteine 0.231 g 0%
Glutamic acid 3.262 g 0%
Glycine 0.824 g 0%
Histidine 0.52 g 0%
Isoleucine 0.845 g 0%
Leucine 1.508 g 0%
Lysine 1.527 g 0%
Methionine 0.487 g 0%
Phenylalanine 0.76 g 0%
Proline 0.74 g 0%
Serine 0.784 g 0%
Threonine 0.822 g 0%
Tryptophan 0.206 g 0%
Tyrosine 0.659 g 0%
Valine 0.907 g 0%
Minerals
Nutrient Amount DV
Calcium 37.7 mg 3%
Copper 0.22 mg 24%
Fluoride 1.43 mcg 0%
Iron 2.76 mg 15%
Magnesium 43.29 mg 10%
Manganese 0.64 mg 28%
Phosphorus 214.59 mg 17%
Potassium 519.76 mg 11%
Selenium 22.66 mcg 41%
Sodium 315.25 mg 14%
Zinc 1.82 mg 17%
Other
Nutrient Amount DV
Water 256.043 g 0%
Ash 2.468 g 0%