Mloukhia is a traditional dish originating from Egypt and popular across North Africa and the Middle East. It's a rich, dark green stew made from finely chopped jute leaves, known for their distinctive mucilaginous texture. Typically, it's served with beef or lamb and flavored with garlic, coriander, and other spices. The dish has ancient roots, dating back to the time of the pharaohs, and it remains a beloved part of regional cuisine, often enjoyed during festive occasions and family gatherings.

Ingredients :

- 2 cups finely chopped jute leaves (fresh or frozen)

- 1 lb beef or lamb, cut into small pieces

- 4 cloves garlic, minced

- 1 tablespoon ground coriander

- 1 teaspoon ground cumin

- Salt and pepper to taste

- 4 cups water or beef broth

- 2 tablespoons olive oil

Method:

- In a large pot, heat olive oil over medium heat. Add minced garlic and sauté until fragrant.

- Add the beef or lamb pieces to the pot and brown on all sides.

- Stir in ground coriander, ground cumin, salt, and pepper.

- Pour in water or beef broth and bring to a boil.

- Reduce heat to low, cover, and simmer for about 1 hour, or until the meat is tender.

- Add the chopped jute leaves to the pot and simmer for an additional 20-30 minutes, stirring occasionally, until the leaves are cooked and the stew thickens.

Adjust seasoning to taste and serve hot with rice or bread. Enjoy your delicious Mloukhia!

Nutrition Value:

2 cups finely chopped jute leaves (fresh or frozen)

  - Calories: Approximately 20 calories

  - Carbohydrates: Approximately 4 grams

  - Protein: Approximately 2 grams

  - Fat: Approximately 0 grams

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: High in Vitamin A, C, and K

  - Minerals: Rich in calcium, iron, and potassium

benefit: Jute leaves are high in fiber, vitamins, and minerals, aiding digestion and supporting overall health.

1 lb beef or lamb, cut into small pieces

  - Calories: Approximately 1096 calories (for beef) or 1260 calories (for lamb)

  - Carbohydrates: Negligible

  - Protein: Approximately 100 grams

  - Fat: Approximately 70 grams (for beef) or 100 grams (for lamb)

  - Sodium: Varies depending on seasoning and preparation

  - Cholesterol: Approximately 300 mg (for beef) or 350 mg (for lamb)

  - Vitamins: Contains B vitamins, especially B12

  - Minerals: Rich in iron, zinc, and selenium

benefit: Beef or lamb provides high-quality protein and essential nutrients like iron and zinc, important for muscle growth and overall health.

4 cloves garlic, minced

  - Calories: Approximately 16 calories

  - Carbohydrates: Approximately 4 grams

  - Protein: Approximately 1 gram

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: High in Vitamin C and B6

  - Minerals: Contains trace amounts of calcium, potassium, and phosphorus

benefit: Garlic is known for its antioxidant properties and may have various health benefits, including boosting the immune system and reducing blood pressure.

1 tablespoon ground coriander

  - Calories: Approximately 15 calories

  - Carbohydrates: Approximately 3 grams

  - Protein: Approximately 1 gram

  - Fat: Approximately 1 gram

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: Contains Vitamin C and Vitamin K

  - Minerals: Rich in iron, magnesium, and manganese

benefit: Coriander is rich in antioxidants and may have anti-inflammatory properties. It also aids digestion and may help lower blood sugar levels.

1 teaspoon ground cumin

  - Calories: Approximately 8 calories

  - Carbohydrates: Approximately 1 gram

  - Protein: Approximately 0.5 grams

  - Fat: Approximately 0.5 grams

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: Contains small amounts of Vitamin C and Vitamin E

  - Minerals: Rich in iron, manganese, and magnesium

benefit: Cumin may aid digestion, improve cholesterol levels, and have antioxidant properties.

Salt and pepper to taste

  - Nutritional information varies depending on quantity used.

  - Sodium: High if excessive salt is used; otherwise, negligible

benefit: Sodium is essential for maintaining fluid balance and nerve function, but excessive intake may increase blood pressure. Pepper adds flavor and contains antioxidants.

4 cups water or beef broth

  - Nutritional information varies depending on the type and brand.

benefit: Water is essential for hydration and helps in various bodily functions. Beef broth may provide additional flavor and nutrients such as protein and minerals.

2 tablespoons olive oil

  - Calories: Approximately 239 calories

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Approximately 28 grams

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: High in Vitamin E

  - Minerals: Contains small amounts of iron and calcium

benefit: Olive oil is rich in healthy monounsaturated fats and antioxidants, which may help reduce inflammation and lower the risk of heart disease.