Mulukhiyah

Mulukhiyah is a beloved and traditional dish in Egyptian cuisine, made from the leaves of the Corchorus olitorius plant, also known in French as corète potagère and in English as Jew's mallow. This ancient dish has been a staple in Egypt for centuries, deeply rooted in the country's culinary traditions. The dish's name, "Mulukhiyah," comes from the Arabic word "ملوكية" (muluk), meaning "kings," as it was historically considered food fit for royalty. The dish is characterized by its unique, slightly slimy texture, which comes from the mucilage in the leaves, and its rich, earthy flavor.

Mulukhiyah is typically served as a stew, often accompanied by rice and sometimes bread for dipping. The dish is versatile, allowing for variations in preparation, including the addition of different meats like chicken, beef, or lamb, or even as a vegetarian option. The preparation of Mulukhiyah is a family affair in many Egyptian households, often enjoyed as a comforting meal shared with loved ones.

Ingredients:

1. 1 cup of dried Mulukhiyah leaves

2. 1 pound of chicken or beef, cut into bite-sized pieces

3. 1 large onion, chopped

4. 4 cloves of garlic, minced

5. 1 tablespoon of ground coriander

6. 1 tablespoon of ground cumin

7. 1 tablespoon of salt

8. 1 tablespoon of black pepper

9. 1 tablespoon of vegetable oil

10. 6 cups of water

11. Optional: Lemon juice for added flavor

Instructions:

1. Prepare the Mulukhiyah Leaves: Rinse the dried Mulukhiyah leaves thoroughly in cold water to remove any dirt. Soak them in water for 30 minutes to rehydrate.

2. Cook the Aromatics: In a large pot, heat the vegetable oil over medium-high heat. Add the chopped onion and minced garlic, sautéing until soft and fragrant.

3. Brown the Meat: Add the chicken or beef to the pot and cook until browned on all sides.

4. Add the Spices: Stir in the ground coriander, ground cumin, salt, and black pepper, ensuring the meat and vegetables are well coated with the spices.

5. Cook the Mulukhiyah: Drain the soaked Mulukhiyah leaves and add them to the pot, along with 6 cups of water. Stir well to combine all the ingredients.

6. Simmer: Bring the mixture to a boil, then reduce the heat to low. Simmer for about 30 minutes, or until the Mulukhiyah leaves are tender and the meat is fully cooked.

7. Serve: Serve the Mulukhiyah hot with freshly cooked white rice. Optionally, drizzle with lemon juice for a tangy twist.

Notes:

- Mulukhiyah can be prepared with various meats such as lamb or goat, or made vegetarian by omitting the meat.

- Leftovers can be stored in the refrigerator for up to 3 days, allowing the flavors to deepen.

Nutrition Value:

1. 1 cup of dried Mulukhiyah leaves

  - Calories: 40

  - Carbohydrates: 9 grams

  - Protein: 3 grams

  - Fat: 0.5 grams

  - Sodium: 15 milligrams

  - Cholesterol: 0 milligrams

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

  - Minerals: Rich in calcium, iron, magnesium, and potassium

  - Nutritional Benefit: Mulukhiyah leaves are nutrient-dense, providing essential vitamins and minerals that support overall health, enhance immunity, and improve bone health. The high fiber content aids in digestion.

2. 1 pound of chicken or beef, cut into bite-sized pieces

  - Calories: 800 (for chicken breast) or 960 (for beef)

  - Carbohydrates: 0 grams

  - Protein: 80 grams (for chicken breast) or 72 grams (for beef)

  - Fat: 8 grams (for chicken breast) or 60 grams (for beef)

  - Sodium: 140 milligrams (for chicken breast) or 80 milligrams (for beef)

  - Cholesterol: 250 milligrams (for chicken breast) or 270 milligrams (for beef)

  - Vitamins: Good source of B vitamins, including B6 and B12

  - Minerals: Contains iron, zinc, and phosphorus

  - Nutritional Benefit: Chicken and beef provide high-quality protein essential for muscle repair and growth. They also supply B vitamins that support energy metabolism and overall health.

3. 1 large onion, chopped

  - Calories: 60

  - Carbohydrates: 14 grams

  - Protein: 1 gram

  - Fat: 0 grams

  - Sodium: 5 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains vitamin C and small amounts of vitamin B6

  - Minerals: Provides potassium and manganese

  - Nutritional Benefit: Onions are rich in antioxidants and vitamins that support immune function and reduce inflammation. Their low calorie and high fiber content contribute to digestive health.

4. 4 cloves of garlic, minced

  - Calories: 20

  - Carbohydrates: 5 grams

  - Protein: 1 gram

  - Fat: 0 grams

  - Sodium: 1 milligram

  - Cholesterol: 0 milligrams

  - Vitamins: High in vitamin C and vitamin B6

  - Minerals: Contains calcium, iron, and manganese

  - Nutritional Benefit: Garlic has powerful antioxidants and compounds that help boost the immune system, improve cardiovascular health, and reduce inflammation.

5. 1 tablespoon of ground coriander

  - Calories: 5

  - Carbohydrates: 1 gram

  - Protein: 0 grams

  - Fat: 0.5 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Provides small amounts of vitamin A and vitamin K

  - Minerals: Contains iron, magnesium, and manganese

  - Nutritional Benefit: Coriander seeds are known for their digestive benefits and ability to aid in blood sugar regulation. They also have anti-inflammatory properties.

6. 1 tablespoon of ground cumin

  - Calories: 8

  - Carbohydrates: 1 gram

  - Protein: 0 grams

  - Fat: 0.5 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Provides small amounts of vitamin A and vitamin E

  - Minerals: Contains iron, magnesium, and manganese

  - Nutritional Benefit: Cumin is known for its digestive aid properties and ability to enhance the absorption of nutrients. It also has antioxidant properties that support overall health.

7. 1 tablespoon of salt

  - Calories: 0

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 2300 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: 0

  - Minerals: 0

  - Nutritional Benefit: Salt is essential for maintaining fluid balance and electrolyte levels in the body. However, it should be consumed in moderation to avoid health issues related to high sodium intake.

8. 1 tablespoon of black pepper

  - Calories: 6

  - Carbohydrates: 1.5 grams

  - Protein: 0 grams

  - Fat: 0.5 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains small amounts of vitamin K and vitamin C

  - Minerals: Provides iron and manganese

  - Nutritional Benefit: Black pepper enhances digestion and has antioxidant and anti-inflammatory properties. It can also help in nutrient absorption and boosting metabolism.

9. 1 tablespoon of vegetable oil

  - Calories: 120

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 14 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: Contains vitamin E

  - Minerals: Contains small amounts of vitamin K

  - Nutritional Benefit: Vegetable oil provides essential fatty acids necessary for heart health. It also helps in the absorption of fat-soluble vitamins.

10. 6 cups of water

  - Calories: 0

  - Carbohydrates: 0 grams

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: 0

  - Minerals: 0

  - Nutritional Benefit: Water is crucial for hydration, supporting digestion, and maintaining overall bodily functions. It helps in nutrient transport and temperature regulation.

11. Optional: Lemon juice for added flavor

  - Calories: 4 (per tablespoon)

  - Carbohydrates: 1 gram

  - Protein: 0 grams

  - Fat: 0 grams

  - Sodium: 0 milligrams

  - Cholesterol: 0 milligrams

  - Vitamins: High in vitamin C

  - Minerals: Contains small amounts of potassium

  - Nutritional Benefit: Lemon juice provides a boost of vitamin C, which supports immune function and skin health. Its acidic nature can enhance the flavor of the dish and aid in digestion.