Recipes · Iraqi · Main Courses
Quzi (Iraqi Spiced Lamb over Rice)
One serving has 874 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (172%), manganese (107%), zinc (104%), niacin (92%), selenium (78%) and phosphorus (66%). Ready in 140 minutes.
- Preparation: 20 min
- Cooking: 120 min
- Makes: 1 serving (431 g)
- Difficulty: Hard
- Diets: High protein
- Contains: dairy, gluten, meat, nut, sulphite
Ingredients
- 160 g Lamb shoulder, raw
- 70 g Rice, white, long-grain
- 30 g Onions, raw
- 10 g Raisins, golden
- 10 g Almonds
- 8 g Pine nuts
- 10 g Butter, unsalted
- 0.3 g Cinnamon
- 0.2 g Cardamom
- 0.5 g Curry powder
- 1.5 g Salt
- 130 g Water
Method
- Season the lamb shoulder pieces with half the salt, the cinnamon, cardamom and baharat-style curry powder, and let sit for 15-20 minutes.
- Melt half the butter in a heavy pot, brown the lamb on all sides for 8-10 minutes, then add enough water to cover, bring to a simmer, cover and cook gently for 1.5 hours until fork-tender.
- Rinse the rice and cook it in the strained lamb broth, topped up with the measured water, with the remaining salt for about 15 minutes, until just tender.
- Meanwhile, melt the remaining butter in a small pan and fry the onion until golden, then add the almonds, pine nuts and raisins and cook for 2-3 minutes until the nuts are lightly toasted and the raisins plump.
- Spoon the rice onto a large platter, arrange the tender lamb on top, and scatter the onion-nut-raisin mixture over everything before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 874 kcal | 41% |
| Carbohydrates | 70.6 g | |
| Water | 270 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 36.4 g | 76% |
| Tryptophan | 0.41 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.8 g | |
| Lysine | 2.7 g | |
| Methionine | 0.86 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 49.5 g | |
| Monounsaturated | 19.6 g | |
| Polyunsaturated | 6.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6 g | |
| Saturated | 18.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 135 mg | |
| Calcium | 99.7 mg | 10% |
| Copper | 0.58 mg | 64% |
| Iron | 6.6 mg | 37% |
| Magnesium | 108 mg | 35% |
| Manganese | 1.9 mg | 107% |
| Phosphorus | 459 mg | 66% |
| Potassium | 711 mg | 15% |
| Selenium | 43.1 µg | 78% |
| Sodium | 696 mg | |
| Zinc | 8.3 mg | 104% |
| Thiamin (vitamin B1) | 0.65 mg | 59% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 12.8 mg | 92% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 206 µg | 51% |
| Cobalamin (vitamin B12) | 4.1 µg | 172% |
| Choline | 18.9 mg | 4% |
| Vitamin A | 68.5 µg | 10% |
| Vitamin C | 2.7 mg | 4% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.8 mg | 25% |
| Vitamin K | 6.1 µg | 7% |
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
5.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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