Recipes · Egyptian · Soups and Broths
Molokhia (Egyptian Jute Leaf Stew)
One serving has 268 kcal and 28 g protein, and at least a fifth of a woman's daily need of pyridoxine (122%), riboflavin (87%), niacin (77%), vitamin C (65%), vitamin A (63%) and copper (47%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (437 g)
- Difficulty: Medium
- Diets: Gluten-free, Low carb
- Contains: celery, dairy, poultry
Ingredients
- 120 g Jute leaves, raw
- 200 g Chicken broth
- 90 g Chicken breast, boneless, skinless, raw
- 10 g Garlic, raw
- 5 g Cilantro, fresh
- 1 g Coriander seeds
- 10 g Ghee
- 1 g Salt
- 0.3 g Black pepper
Method
- Finely chop the jute leaves (molokhia); traditionally this is done very fine with a special curved knife or in a food processor.
- Poach the chicken breast in the chicken broth until cooked through, about 12-15 minutes (74°C/165°F), then lift out, shred, and return the meat to the broth.
- Bring the broth back to a gentle simmer and stir in the chopped molokhia; cook gently for 8-10 minutes, until tender and the soup turns glossy - do not let it boil hard.
- Meanwhile, pound or blend the garlic with the ground coriander seeds and fry briefly in the ghee until fragrant.
- Stir this garlic mixture into the soup, season with the salt and black pepper, and serve hot, ladled over rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 268 kcal | 13% |
| Carbohydrates | 12.1 g | |
| Water | 378 mL | |
| Fiber | 0.84 g | 3% |
| Protein | 28 g | 58% |
| Tryptophan | 0.3 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.2 g | |
| Lysine | 2.2 g | |
| Methionine | 0.61 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.91 g | |
| Valine | 1.4 g | |
| Histidine | 0.9 g | |
| Fat | 13.3 g | |
| Monounsaturated | 3.7 g | |
| Polyunsaturated | 0.96 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.71 g | |
| Saturated | 6.8 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 95.3 mg | |
| Calcium | 293 mg | 29% |
| Copper | 0.42 mg | 47% |
| Iron | 6.6 mg | 37% |
| Magnesium | 112 mg | 36% |
| Manganese | 0.43 mg | 24% |
| Phosphorus | 322 mg | 46% |
| Potassium | 1,091 mg | 23% |
| Selenium | 24.1 µg | 44% |
| Sodium | 1,184 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.96 mg | 87% |
| Niacin (vitamin B3) | 10.7 mg | 77% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 1.6 mg | 122% |
| Folate (vitamin B9) | 159 µg | 40% |
| Cobalamin (vitamin B12) | 0.23 µg | 10% |
| Choline | 81.1 mg | 19% |
| Vitamin A | 443 µg | 63% |
| Vitamin C | 49.1 mg | 65% |
| Vitamin D (D2 + D3) | 0.9 IU | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 17 µg | 19% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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