Recipes · Libyan · Main Courses
Bazeen (Libyan Barley Dough with Spiced Tomato Sauce)
One serving has 571 kcal and 30 g protein, and at least a fifth of a woman's daily need of cobalamin (132%), zinc (110%), selenium (98%), phosphorus (63%), pyridoxine (62%) and niacin (60%). Ready in 80 minutes.
- Preparation: 20 min
- Cooking: 60 min
- Makes: 1 serving (442 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: beef, egg, gluten
Ingredients
- 60 g Flour, barley
- 190 g Water
- 1 g Salt
- 100 g Beef chuck, raw
- 30 g Onions, raw
- 20 g Tomato paste
- 5 g Garlic, raw
- 0.4 g Turmeric
- 0.3 g Fenugreek seeds
- 25 g Eggs, whole, raw
- 10 g Olive oil
Method
- Mix the barley flour with a pinch of the salt and enough water to form a very firm, smooth dough; knead well, then shape into a dome and steam or simmer, wrapped in cloth or in a covered pot over simmering water, for about 45 minutes until firm and cooked through.
- Meanwhile, brown the beef in the oil in a separate pot for 5-6 minutes, then add the chopped onion and garlic and cook for 4-5 minutes more.
- Stir in the tomato paste, turmeric, fenugreek, the remaining salt and enough water to make a loose sauce; simmer for 30-35 minutes until the beef is tender.
- Hard-boil the egg for 9-10 minutes, then cool, peel and halve it.
- Turn the cooked barley dough out onto a plate, shape it into a smooth dome with a wet spoon, and pour the meat sauce over and around it.
- Garnish with the halved egg and serve hot, traditionally eaten by scooping the dough with the sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 571 kcal | 27% |
| Carbohydrates | 53.6 g | |
| Water | 327 mL | |
| Fiber | 7.7 g | 26% |
| Protein | 30.2 g | 63% |
| Tryptophan | 0.38 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.2 g | |
| Methionine | 0.77 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.99 g | |
| Valine | 1.4 g | |
| Histidine | 0.87 g | |
| Fat | 27.4 g | |
| Monounsaturated | 15.2 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 8.3 g | |
| Trans-Fats | 0.86 g | |
| Cholesterol | 159 mg | |
| Calcium | 75.6 mg | 8% |
| Copper | 0.42 mg | 47% |
| Iron | 5.3 mg | 29% |
| Magnesium | 95.6 mg | 31% |
| Manganese | 0.9 mg | 50% |
| Phosphorus | 443 mg | 63% |
| Potassium | 826 mg | 18% |
| Selenium | 54 µg | 98% |
| Sodium | 523 mg | |
| Zinc | 8.8 mg | 110% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 8.5 mg | 60% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.8 mg | 62% |
| Folate (vitamin B9) | 28.1 µg | 7% |
| Cobalamin (vitamin B12) | 3.2 µg | 132% |
| Choline | 172 mg | 40% |
| Vitamin A | 59.2 µg | 8% |
| Vitamin C | 8.2 mg | 11% |
| Vitamin D (D2 + D3) | 25.5 IU | 4% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 11.4 µg | 13% |
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
3.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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