Discover the authentic taste of Hassoua, a classic dish made with nutritious sorghum or millet, combined with tender meat or fresh vegetables. This flavorful and hearty recipe showcases traditional cooking methods and ingredients, perfect for a comforting meal. Learn how to make Hassoua with step-by-step instructions and tips for a delicious and satisfying experience.

Ingredients:

- 1 cup sorghum or millet

- 500g meat (beef, lamb, or chicken), cut into cubes

- 2 tablespoons vegetable oil

- 1 large onion, finely chopped

- 2 garlic cloves, minced

- 2 tomatoes, chopped

- 2 carrots, sliced

- 1 bell pepper, chopped

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1/2 teaspoon paprika

- 1/2 teaspoon turmeric

- 4 cups water or beef/chicken broth

- Salt and pepper to taste

- Fresh parsley or cilantro for garnish

Instructions:

Prepare the Sorghum or Millet:

  - Rinse the sorghum or millet under cold water and drain. Set aside.

Cook the Meat:

  - Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and garlic, and sauté until translucent.

  - Add the meat cubes and cook until browned on all sides.

Add Vegetables and Spices:

  - Stir in the chopped tomatoes, carrots, and bell pepper. Cook for about 5 minutes, until the vegetables start to soften.

  - Add the ground cumin, coriander, paprika, and turmeric. Stir well to combine.

Simmer:

  - Pour in the water or broth, and bring to a boil. Reduce heat to low and let it simmer for 30-40 minutes, or until the meat is tender and cooked through.

Cook the Sorghum or Millet:

  - Add the rinsed sorghum or millet to the pot. Stir to combine, then cover and let it simmer for an additional 20-30 minutes, or until the grains are tender and have absorbed the flavors.

Season and Serve:

  - Season with salt and pepper to taste. Garnish with fresh parsley or cilantro before serving.

Enjoy your Hassoua with a side of yogurt or a fresh salad for a complete and satisfying meal!

Nutritional Values

Sorghum or Millet

 - Calories: 130-200

 - Protein: 4-6 grams

 - Carbohydrates: 30-40 grams

 - Fiber: 2-4 grams

 - Iron: 1-2 mg

 - Magnesium: 60-90 mg

Benefits:

 - High in Fiber: Helps with digestion and promotes a healthy gut.

 - Rich in Protein: Supports muscle growth and repair.

 - Gluten-Free: Suitable for those with gluten intolerance or celiac disease.

 - Rich in Micronutrients: Contains essential minerals like iron and magnesium that support overall health.

Meat (Beef, Lamb, or Chicken)

 - Calories: 200-250

 - Protein: 20-25 grams

 - Fat: 10-15 grams

 - Iron: 2-3 mg

Benefits:

 - High-Quality Protein: Provides essential amino acids needed for muscle maintenance and repair.

 - Rich in Iron: Supports healthy blood and prevents anemia.

 - Contains B Vitamins: Important for energy production and metabolism.

Vegetable Oil

 - Calories: 120

 - Fat: 14 grams

 - Saturated Fat: 2 grams

Benefits:

 - Source of Healthy Fats: Provides essential fatty acids that support cell function.

 - Vitamin E: Acts as an antioxidant, protecting cells from damage.

Onion

 - Calories: 45

 - Protein: 1 gram

 - Carbohydrates: 11 grams

 - Fiber: 2 grams

Benefits:

 - Rich in Antioxidants: Contains compounds like quercetin that may reduce inflammation and support heart health.

 - Supports Immune Function: Contains vitamins and minerals that boost the immune system.

Garlic

 - Calories: 5

 - Protein: 0.2 grams

 - Carbohydrates: 1 gram

Benefits:

 - Anti-Inflammatory: Contains allicin, which has been shown to reduce inflammation and improve cardiovascular health.

 - Antibacterial Properties: May help fight infections and support overall immune function.

Tomatoes

 - Calories: 22

 - Protein: 1 gram

 - Carbohydrates: 5 grams

 - Fiber: 1 gram

Benefits:

 - Rich in Lycopene: An antioxidant that may reduce the risk of certain cancers and promote heart health.

 - Supports Skin Health: High in vitamins A and C, which are important for skin health and immune function.

Carrots

 - Calories: 25

 - Protein: 0.5 grams

 - Carbohydrates: 6 grams

 - Fiber: 2 grams

Benefits:

 - High in Vitamin A: Supports vision health and immune function.

 - Rich in Antioxidants: Helps protect cells from damage and supports overall health.

Bell Peppers

 - Calories: 25

 - Protein: 1 gram

 - Carbohydrates: 6 grams

 - Fiber: 2 grams

Benefits:

 - Rich in Vitamins A and C: Promotes skin health and boosts the immune system.

 - Antioxidants: Contains various antioxidants that support overall health.

Ground Cumin

 - Calories: 8

 - Protein: 0.4 grams

 - Carbohydrates: 1 gram

Benefits:

 - Digestive Health: May aid in digestion and reduce bloating.

 - Anti-Inflammatory: Contains compounds that can help reduce inflammation.

Ground Coriander

 - Calories: 5

 - Protein: 0.2 grams

 - Carbohydrates: 1 gram

Benefits:

 - Antioxidant Properties: Helps protect cells from damage.

 - Supports Digestion: May aid in digestion and reduce symptoms of indigestion.

Paprika

 - Calories: 6

 - Protein: 0.3 grams

 - Carbohydrates: 1 gram

Benefits:

 - Rich in Vitamins A and E: Supports eye health and immune function.

 - Antioxidant Effects: Helps combat oxidative stress and inflammation.

Turmeric

 - Calories: 8

 - Protein: 0.2 grams

 - Carbohydrates: 1.5 grams

Benefits:

 - Anti-Inflammatory: Contains curcumin, which can reduce inflammation and support joint health.

 - Antioxidant: Helps protect against cell damage and supports overall health.

Salt and Pepper

- Salt adds flavor but should be used in moderation to avoid excess sodium intake.

- Pepper contains piperine, which may enhance the absorption of nutrients and add a spicy kick.

Fresh Parsley or Cilantro

 - Calories: 5

 - Protein: 0.5 grams

 - Carbohydrates: 1 gram

Benefits:

 - Rich in Vitamins and Antioxidants: Provides vitamins A, C, and K, and has antioxidant properties that support overall health.

 - Supports Digestion: May help with digestion and freshen breath.