Discover how to make Mutabbaq, a mouthwatering stuffed pancake popular in Middle Eastern cuisine. This recipe features a savory filling of ground meat, vegetables, and spices, wrapped in a crispy, golden-brown pancake. Perfect for a hearty meal or a special treat, our step-by-step guide ensures you'll master this flavorful dish.
Ingredients:
For the Dough
- 2 cups all-purpose flour
- 1/2 teaspoon salt
- 1 tablespoon sugar
- 1 teaspoon baking powder
- 1/2 cup warm water (more as needed)
- 2 tablespoons vegetable oil
For the Filling:
- 250 grams ground beef or lamb
- 1 large onion, finely chopped
- 1 cup diced tomatoes
- 1 cup shredded carrots
- 1 cup chopped spinach or parsley
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- Salt and pepper to taste
- 2 tablespoons vegetable oil for cooking
Instructions:
Prepare the Dough:
- In a large bowl, mix the flour, salt, sugar, and baking powder.
- Gradually add warm water and vegetable oil, mixing until a smooth dough forms.
- Knead the dough for about 5 minutes until it is soft and elastic. Cover and let it rest for 30 minutes.
Make the Filling:
- Heat 2 tablespoons of vegetable oil in a large skillet over medium heat.
- Add the onions and garlic, cooking until softened and translucent.
- Add the ground meat, cooking until browned and cooked through.
- Stir in the tomatoes, carrots, spinach (or parsley), cumin, coriander, cinnamon, salt, and pepper.
- Cook for another 5 minutes until the vegetables are tender and the mixture is well combined. Remove from heat and let it cool slightly.
Assemble the Mutabbaq:
- Divide the rested dough into 6-8 equal portions.
- Roll out each portion into a thin circle on a lightly floured surface.
- Place a generous amount of filling in the center of each dough circle.
- Fold the edges of the dough over the filling to form a sealed square or rectangle.
Cook the Mutabbaq:
- Heat 1 tablespoon of vegetable oil in a skillet over medium heat.
- Place the stuffed pancakes in the skillet and cook for 2-3 minutes on each side, or until golden brown and crispy.
- Repeat with the remaining pancakes, adding more oil as needed.
Serve:
- Serve hot with your favorite dipping sauces or a side of yogurt.
Enjoy your homemade Mutabbaq, a delicious and satisfying dish that's perfect for any meal!
Nutritional values
Here are the nutritional values and benefits for the ingredients used in your dough and filling:
All-Purpose Flour (2 cups):
- Calories: 455
- Fat: 1.2g
- Carbohydrates: 95g
- Protein: 13g
Benefits:
- Provides carbohydrates for energy.
- Contains some protein and small amounts of essential vitamins and minerals.
Salt (1/2 teaspoon):
- Sodium: 1,200 mg
Benefits:
- Enhances flavor.
- Provides essential minerals but should be used sparingly to avoid excessive sodium intake.
Sugar (1 tablespoon):
- Calories: 48
- Fat: 0g
- Carbohydrates: 12g
- Protein: 0g
Benefits:
- Adds sweetness to the dough.
- Provides a quick source of energy.
Baking Powder (1 teaspoon):
- Calories: 6
- Fat: 0g
- Carbohydrates: 1.4g
- Protein: 0g
Benefits:
- Helps the dough rise and become fluffy.
Warm Water (1/2 cup, more as needed):
- Calories: 0
- Fat: 0g
- Carbohydrates: 0g
- Protein: 0g
Benefits:
- Helps activate the baking powder and bind the dough ingredients.
Vegetable Oil (2 tablespoons):
- Calories: 120
- Fat: 14g
- Carbohydrates: 0g
- Protein: 0g
Benefits:
- Adds fat to the dough, making it tender.
- Provides a source of energy.
Filling Ingredients and Nutritional Information:
Ground Beef or Lamb (250 grams):
- Calories: 250 (beef), 290 (lamb)
- Fat: 20g (beef), 24g (lamb)
- Carbohydrates: 0g
- Protein: 20g
Benefits:
- Provides high-quality protein and essential nutrients like iron and zinc.
- Beef is lower in fat compared to lamb.
Large Onion (1, finely chopped):
- Calories: 60
- Fat: 0g
- Carbohydrates: 14g
- Protein: 1g
Benefits:
- Adds flavor and some vitamins and minerals, including vitamin C.
Diced Tomatoes (1 cup)
- Calories: 32
- Fat: 0g
- Carbohydrates: 7g
- Protein: 1g
Benefits:
- Provides vitamins A and C, as well as antioxidants like lycopene.
Shredded Carrots (1 cup):
- Calories: 50
- Fat: 0g
- Carbohydrates: 12g
- Protein: 1g
Benefits:
- High in vitamin A and antioxidants.
- Adds sweetness and crunch.
Chopped Spinach or Parsley (1 cup):
- Calories: 7
- Fat: 0g
- Carbohydrates: 1g
- Protein: 1g
Benefits:
- Rich in vitamins A, C, and K, as well as iron and calcium.
Garlic Cloves (2, minced):
- Calories: 4
- Fat: 0g
- Carbohydrates: 1g
- Protein: 0.2g
Benefits:
- Contains allicin, which may have antimicrobial and immune-boosting properties.
- Adds flavor with minimal calories.
Ground Cumin (1 teaspoon):
- Calories: 8
- Fat: 0.5g
- Carbohydrates: 1g
- Protein: 0.4g
Benefits:
- Adds a warm, earthy flavor.
- Contains antioxidants and may aid digestion.
Ground Coriander (1 teaspoon):
- Calories: 6
- Fat: 0.3g
- Carbohydrates: 1g
- Protein: 0.3g
Benefits:
- Adds a mild, citrusy flavor.
- Contains antioxidants and may have digestive benefits.
Ground Cinnamon (1/2 teaspoon)
- Calories: 3
- Fat: 0g
- Carbohydrates: 1g
- Protein: 0g
Benefits:
- Adds a sweet and warm flavor.
- Contains antioxidants and may help regulate blood sugar levels.
Salt and Pepper (to taste):
Salt:
- Sodium: High; use in moderation.
Benefits:
- Enhances flavor.
- Provides essential minerals but should be used sparingly to avoid excessive sodium intake.
Black Pepper:
- Calories: 6
- Fat: 0g
- Carbohydrates: 1.5g
- Protein: 0g
Benefits:
- Contains antioxidants.
- Adds a mild spiciness and enhances overall flavor.
Vegetable Oil (for cooking, 2 tablespoons):
- Calories: 120
- Fat: 14g
- Carbohydrates: 0g
- Protein: 0g
Benefits:
- Adds fat for cooking, which helps in browning and flavor development.
This recipe combines a versatile dough with a flavorful filling, creating a well-rounded dish. The dough is simple and provides a base that is soft and slightly sweet, while the filling is rich in protein and vegetables, with spices that add depth and complexity. The mixture of spices and vegetables contributes to both flavor and nutritional benefits.
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