Dogramach is a flavorful dish originating from the Middle East, featuring a harmonious blend of chickpeas, tender meat, onions, and aromatic spices. This hearty recipe traces its roots back through centuries of culinary tradition, showcasing the rich tapestry of flavors and cultural influences of the region. Originally crafted as a nourishing meal for sustenance, Dogramach has evolved into a beloved staple, cherished for its comforting warmth and robust taste. Today, it continues to captivate taste buds worldwide, offering a tantalizing journey through the culinary heritage of the Middle East.

Ingredients:

- 1 cup dried chickpeas, soaked overnight

- 1 lb meat (such as lamb or beef), cubed

- 2 large onions, finely chopped

- 2 cloves garlic, minced

- 2 tablespoons olive oil

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1/2 teaspoon turmeric

- Salt and pepper to taste

- Chopped fresh parsley for garnish

Method:

1. Drain and rinse the soaked chickpeas. In a large pot, cover them with water and bring to a boil. Reduce heat and simmer for about 1 hour or until tender. Drain and set aside.

2. In a separate pot, heat olive oil over medium heat. Add chopped onions and garlic, sauté until softened and golden brown.

3. Add the cubed meat to the pot and brown on all sides.

4. Stir in the cooked chickpeas, ground cumin, ground coriander, turmeric, salt, and pepper. Mix well to combine all the ingredients.

5. Cover the pot and let simmer over low heat for about 30-40 minutes, or until the meat is tender and the flavors are well combined.

6. Once cooked, remove from heat and let it sit for a few minutes before serving.

7. Garnish with chopped fresh parsley and serve hot. Enjoy your delicious Dogramach!

Nutrition Value:

1. Dried Chickpeas (1 cup, soaked overnight)

  - Calories: Approximately 269 kcal

  - Carbohydrates: Around 45 grams

  - Protein: About 14 grams

  - Fat: Roughly 4 grams

  - Sodium: Low

  - Cholesterol: Zero

  - Vitamins: Rich in folate (B9), vitamin K, and vitamin C

  - Minerals: Good source of iron, phosphorus, magnesium, and zinc

  - Nutritional Benefit: Chickpeas provide a good balance of protein, fiber, and complex carbohydrates. They are also rich in antioxidants and have been linked to various health benefits including improved digestion, weight management, and heart health.

2. Meat (1 lb, lamb or beef, cubed)

  - Calories: Approximately 1132 kcal (varies based on the type of meat and fat content)

  - Carbohydrates: Negligible

  - Protein: Around 96 grams

  - Fat: Varies based on the cut and fat content

  - Sodium: Depends on seasoning and processing

  - Cholesterol: Depends on the type and cut of meat

  - Vitamins: Contains B vitamins like B12, niacin, and riboflavin

  - Minerals: Rich in iron, zinc, and selenium

  - Nutritional Benefit: Meat is a significant source of high-quality protein and essential nutrients like iron and zinc. It provides essential amino acids necessary for muscle repair and growth.

3. Onions (2 large, finely chopped)

  - Calories: Approximately 64 kcal

  - Carbohydrates: Around 15 grams

  - Protein: About 1.5 grams

  - Fat: Negligible

  - Sodium: Low

  - Cholesterol: Zero

  - Vitamins: Rich in vitamin C, vitamin B6, and folate

  - Minerals: Good source of potassium and manganese

  - Nutritional Benefit: Onions contain antioxidants and anti-inflammatory compounds. They also provide prebiotic fibers that support gut health and may help in reducing the risk of certain chronic diseases.

4. Garlic (2 cloves, minced)

  - Calories: Approximately 8 kcal

  - Carbohydrates: Around 2 grams

  - Protein: About 0.3 grams

  - Fat: Negligible

  - Sodium: Low

  - Cholesterol: Zero

  - Vitamins: Contains vitamin C, vitamin B6, and trace amounts of other B vitamins

  - Minerals: Good source of manganese, selenium, and trace amounts of other minerals

  - Nutritional Benefit: Garlic is known for its potential health benefits, including boosting the immune system, reducing blood pressure, and improving cholesterol levels. It also contains sulfur compounds with antioxidant properties.

5. Olive Oil (2 tablespoons)

  - Calories: Approximately 239 kcal

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Around 27 grams

  - Sodium: Low

  - Cholesterol: Zero

  - Vitamins: Contains vitamin E and vitamin K

  - Minerals: Rich in monounsaturated fats and antioxidants

  - Nutritional Benefit: Olive oil is a staple of the Mediterranean diet and is known for its heart-healthy properties. It provides monounsaturated fats, which can help reduce inflammation and improve cholesterol levels. It also contains antioxidants that protect against oxidative damage.

6. Ground Cumin (1 teaspoon)

  - Calories: Approximately 8 kcal

  - Carbohydrates: Around 1 gram

  - Protein: About 0.3 grams

  - Fat: Around 0.5 grams

  - Sodium: Low

  - Cholesterol: Zero

  - Vitamins: Contains vitamin A, vitamin C, and vitamin K

  - Minerals: Good source of iron and manganese

  - Nutritional Benefit: Cumin has been used traditionally for its digestive benefits and may also have antioxidant and anti-inflammatory properties. It adds a distinct flavor to dishes.

7. Ground Coriander (1 teaspoon)

  - Calories: Approximately 5 kcal

  - Carbohydrates: Around 1 gram

  - Protein: About 0.2 grams

  - Fat: Around 0.2 grams

  - Sodium: Low

  - Cholesterol: Zero

  - Vitamins: Contains vitamin C, vitamin K, and trace amounts of other vitamins

  - Minerals: Good source of manganese, iron, and magnesium

  - Nutritional Benefit: Coriander is rich in antioxidants and may have anti-inflammatory properties. It adds a citrusy, herbal flavor to dishes.

8. Turmeric (1/2 teaspoon)

  - Calories: Approximately 4 kcal

  - Carbohydrates: Around 1 gram

  - Protein: About 0.1 grams

  - Fat: Around 0.1 grams

  - Sodium: Low

  - Cholesterol: Zero

  - Vitamins: Contains vitamin C, vitamin E, and vitamin K

  - Minerals: Good source of iron, manganese, and potassium

  - Nutritional Benefit: Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. It may help reduce the risk of chronic diseases and alleviate symptoms of arthritis and other inflammatory conditions.

9. Salt and Pepper (to taste)

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Depends on the amount added

  - Cholesterol: Zero

  - Nutritional Benefit: Salt provides essential electrolytes like sodium and chloride, which are necessary for fluid balance and nerve function. Pepper adds flavor and may have antioxidant properties.

10. Chopped Fresh Parsley (for garnish)

  - Calories: Approximately 1 kcal

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Zero

  - Vitamins: Rich in vitamin K, vitamin C, and vitamin A

  - Minerals: Good source of potassium and folate

  - Nutritional Benefit: Parsley is a low-calorie herb that adds freshness and flavor to dishes. It contains antioxidants and vitamins that support overall health, including bone health and immune function.