Discover how to make Maraq, a flavorful spiced broth or soup made with tender meat, fresh vegetables, and sometimes beans. This hearty dish combines aromatic spices with nourishing ingredients, perfect for a comforting meal. Follow our step-by-step recipe to create a delicious Maraq that's sure to warm you up and satisfy your taste buds.

Ingredients:

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

- 1 large onion, chopped

- 2 cloves garlic, minced

- 2 large tomatoes, chopped

- 2 carrots, sliced

- 1 bell pepper, chopped

- 1 cup beans (chickpeas or lentils), soaked overnight (optional)

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1 teaspoon ground paprika

- 1/2 teaspoon turmeric

- 1/2 teaspoon black pepper

- 1 teaspoon salt (or to taste)

- 2 tablespoons vegetable oil

- 6 cups water or beef stock

- Fresh cilantro or parsley for garnish (optional)

- Lemon wedges for serving (optional)

Instructions:

Prepare the Meat:

  - Heat the vegetable oil in a large pot over medium heat. Add the meat cubes and brown on all sides. Remove the meat and set aside.

Sauté the Aromatics:

  - In the same pot, add the chopped onion and garlic. Cook until softened and fragrant, about 5 minutes.

Add Tomatoes and Spices:

  - Add the chopped tomatoes, ground cumin, coriander, paprika, turmeric, black pepper, and salt to the pot. Stir and cook for another 5 minutes until the tomatoes break down and the spices are well combined.

Combine Ingredients:

  - Return the browned meat to the pot. Add the carrots, bell pepper, and soaked beans (if using). Stir everything together.

Simmer the Broth:

  - Pour in the water or beef stock. Bring to a boil, then reduce the heat to low. Cover and simmer for about 1.5 to 2 hours, or until the meat is tender and the vegetables are cooked through.

Adjust Seasoning:

  - Taste the broth and adjust seasoning with additional salt and pepper if needed.

Serve:

  - Garnish with fresh cilantro or parsley if desired. Serve hot with lemon wedges on the side.

Enjoy your delicious and warming Maraq!

Nutritional values

Meat (500g beef or lamb, cut into cubes)

 - Calories: About 250 kcal

 - Carbohydrates: 0 grams

 - Protein: 26 grams

 - Fat: 17 grams (varies by cut and fat content)

Benefits:

 - Beef and lamb are excellent sources of high-quality protein, essential for muscle growth and repair. They provide important nutrients such as iron, zinc, and vitamin B12, which are crucial for energy production and overall health. The fat content can vary, so leaner cuts are available if reducing fat intake is a concern.

Onion (1 large, chopped)

 - Calories: About 40 kcal

 - Carbohydrates: 9 grams

 - Protein: 1 gram

 - Fat: 0.1 grams

Benefits:

 - Onions are rich in antioxidants, particularly quercetin, which has anti-inflammatory properties. They provide vitamins C and B6 and minerals such as manganese. Onions enhance flavor and contribute to overall health with their antimicrobial and immune-boosting properties.

Garlic (2 cloves, minced)

 - Calories: About 150 kcal

 - Carbohydrates: 33 grams

 - Protein: 6 grams

 - Fat: 0.5 grams

Benefits:

 - Garlic contains compounds like allicin, which have been shown to have anti-inflammatory, antibacterial, and antiviral properties. It supports cardiovascular health and adds a robust flavor to dishes.

Tomatoes (2 large, chopped)

 - Calories: About 18 kcal

 - Carbohydrates: 4 grams

 - Protein: 0.9 grams

 - Fat: 0.2 grams

Benefits:

 - Tomatoes are high in antioxidants such as lycopene, which supports heart health and may reduce the risk of certain cancers. They provide vitamins A and C, potassium, and other beneficial compounds.

Carrots (2 large, sliced)

 - Calories: About 41 kcal

 - Carbohydrates: 10 grams

 - Protein: 0.9 grams

 - Fat: 0.2 grams

Benefits:

 - Carrots are a great source of beta-carotene, which the body converts into vitamin A. Vitamin A is essential for vision, immune function, and skin health. Carrots also provide fiber, potassium, and antioxidants.

Bell Pepper (1, chopped)

 - Calories: About 20 kcal

 - Carbohydrates: 4.7 grams

 - Protein: 0.9 grams

 - Fat: 0.2 grams

Benefits:

 - Bell peppers are rich in vitamins A and C, and antioxidants like beta-carotene and lutein. They support immune health, skin health, and offer a mild, sweet flavor to dishes.

Beans (1 cup chickpeas or lentils, soaked overnight, optional)

 - Calories: About 164 kcal

 - Carbohydrates: 27 grams

 - Protein: 8.9 grams

 - Fat: 2.6 grams

Benefits:

 - Chickpeas and lentils are excellent sources of plant-based protein and dietary fiber, which aid in digestion and help stabilize blood sugar levels. They provide essential nutrients such as iron, folate, and magnesium.

Ground Cumin (1 teaspoon)

 - Calories: About 375 kcal

 - Carbohydrates: 44 grams

 - Protein: 18 grams

 - Fat: 22 grams

Benefits:

 - Cumin is rich in antioxidants and has been shown to support digestion and boost the immune system. It adds a warm, earthy flavor to dishes.

Ground Coriander (1 teaspoon)

 - Calories: About 298 kcal

 - Carbohydrates: 54 grams

 - Protein: 12 grams

 - Fat: 14 grams

Benefits:

 - Coriander seeds contain antioxidants and can aid in digestion. They have anti-inflammatory properties and contribute to a balanced flavor profile.

Ground Paprika (1 teaspoon)

 - Calories: About 282 kcal

 - Carbohydrates: 54 grams

 - Protein: 14 grams

 - Fat: 12 grams

Benefits:

 - Paprika adds a vibrant color and mild heat to dishes. It is a source of vitamins A and E, and contains antioxidants that may help reduce inflammation.

Turmeric (½ teaspoon)

 - Calories: About 354 kcal

 - Carbohydrates: 65 grams

 - Protein: 8 grams

 - Fat: 10 grams

Benefits:

 - Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. It supports joint health, digestive health, and overall well-being.

Black Pepper (½ teaspoon)

 - Calories: About 255 kcal

 - Carbohydrates: 64 grams

 - Protein: 10 grams

 - Fat: 3 grams

Benefits:

 - Black pepper contains piperine, which enhances the absorption of other nutrients and has antioxidant properties. It also adds a sharp, spicy flavor to dishes.

Salt (1 teaspoon or to taste)

 - Sodium content depends on the amount used.

Benefits:

 - Salt enhances flavor and helps balance the other ingredients. Use in moderation to avoid excessive sodium intake.

Vegetable Oil (2 tablespoons)

 - Calories: About 884 kcal

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: 100 grams (varies by type)

Benefits:

 - Vegetable oil is used for cooking and adds a smooth texture. It provides essential fatty acids, though it should be used in moderation due to its high fat content.

Water or Beef Stock (6 cups)

 - Calories: About 30 kcal

 - Carbohydrates: 1 gram

 - Protein: 5 grams

 - Fat: 0 grams

Benefits:

 - Water is essential for cooking and helps in achieving the desired consistency. Beef stock adds flavor and nutrients to the dish, including some protein and minerals.

Fresh Cilantro or Parsley (For garnish, optional)

 - Calories: About 23 kcal

 - Carbohydrates: 4 grams

 - Protein: 2 grams

 - Fat: 0.5 grams

Benefits:

 - Cilantro and parsley provide vitamins A, C, and K, and offer antioxidants. They add fresh flavor and can aid in digestion and detoxification.

Lemon Wedges (For serving, optional)

 - Calories: About 29 kcal

 - Carbohydrates: 9 grams

 - Protein: 1 gram

 - Fat: 0 grams

Benefits:

 - Lemons are high in vitamin C, which supports the immune system. They add a zesty flavor and can enhance the overall taste of the dish.

Combining these ingredients will result in a flavorful and nutritious dish with a balance of protein, vegetables, and spices. The meat provides a hearty base, while vegetables add vitamins and minerals. Spices enhance flavor and offer additional health benefits. Optional ingredients like beans and fresh herbs can further enrich the dish.