Recipes · Jordanian · Main Courses
Mansaf (Lamb in Yogurt Sauce over Rice)
One serving has 1,033 kcal and 47 g protein, and at least a fifth of a woman's daily need of cobalamin (213%), zinc (117%), manganese (107%), selenium (102%), niacin (99%) and phosphorus (87%). Ready in 120 minutes.
- Preparation: 20 min
- Cooking: 100 min
- Makes: 1 serving (559 g)
- Difficulty: Hard
- Diets: Gluten-free, High protein
- Contains: dairy, meat, nut
Ingredients
- 170 g Lamb shoulder, raw
- 80 g Rice, white, long-grain
- 100 g Yogurt, Greek
- 20 g Onions, raw
- 10 g Almonds
- 8 g Pine nuts
- 10 g Ghee
- 5 g Cornstarch
- 1.5 g Salt
- 0.3 g Turmeric
- 150 g Water
- 4 g Parsley, fresh
Method
- Season the lamb with half the salt and simmer it in the water with the onion, covered, for about 1.5 hours, until fork-tender; strain and reserve the broth.
- Cook the rice in some of the reserved broth with the remaining salt for about 15 minutes, until tender.
- Whisk the yogurt, standing in for the traditional dried jameed, with the cornstarch and turmeric until smooth, then gradually whisk in the rest of the hot lamb broth.
- Heat the yogurt sauce gently, stirring constantly so it doesn't split, for 8-10 minutes until it thickens slightly, then stir the cooked lamb through it to warm.
- Melt the ghee in a small pan and toast the almonds and pine nuts for 2-3 minutes until golden.
- Spread the rice on a large platter, ladle the lamb and yogurt sauce over it, and scatter with the toasted nuts and parsley before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,033 kcal | 49% |
| Carbohydrates | 78 g | |
| Water | 371 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 47.3 g | 99% |
| Tryptophan | 0.44 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3 g | |
| Lysine | 2.9 g | |
| Methionine | 0.92 g | |
| Cystine | 0.51 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.3 g | |
| Valine | 2.1 g | |
| Histidine | 1.1 g | |
| Fat | 58.2 g | |
| Monounsaturated | 23 g | |
| Polyunsaturated | 7.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.3 g | |
| Saturated | 23.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 159 mg | |
| Calcium | 194 mg | 19% |
| Copper | 0.61 mg | 68% |
| Iron | 7.3 mg | 41% |
| Magnesium | 120 mg | 39% |
| Manganese | 1.9 mg | 107% |
| Phosphorus | 608 mg | 87% |
| Potassium | 815 mg | 17% |
| Selenium | 56 µg | 102% |
| Sodium | 738 mg | |
| Zinc | 9.3 mg | 117% |
| Thiamin (vitamin B1) | 0.73 mg | 66% |
| Riboflavin (vitamin B2) | 0.82 mg | 75% |
| Niacin (vitamin B3) | 13.9 mg | 99% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 48% |
| Pyridoxine (vitamin B6) | 0.48 mg | 37% |
| Folate (vitamin B9) | 239 µg | 60% |
| Cobalamin (vitamin B12) | 5.1 µg | 213% |
| Choline | 33.5 mg | 8% |
| Vitamin A | 103 µg | 15% |
| Vitamin C | 6.9 mg | 9% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.7 mg | 25% |
| Vitamin K | 71 µg | 79% |
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
6.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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