Recipes · Moroccan · Main Courses
Mrouzia (Sweet Lamb Tagine with Raisins and Almonds)
One serving has 744 kcal and 34 g protein, and at least a fifth of a woman's daily need of cobalamin (182%), zinc (97%), niacin (75%), selenium (64%), phosphorus (55%) and riboflavin (54%). Ready in 105 minutes.
- Preparation: 15 min
- Cooking: 90 min
- Makes: 1 serving (365 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: gluten, honey, meat, nut, sulphite
Ingredients
- 170 g Lamb shoulder, raw
- 25 g Raisins, golden
- 15 g Almonds
- 15 g Honey
- 25 g Onions, raw
- 0.5 g Cinnamon
- 1 g Curry powder
- 0.3 g Ginger, ground
- 12 g Olive oil
- 1.3 g Salt
- 100 g Water
Method
- Season the lamb with the salt, cinnamon, ras el hanout-style curry powder and ginger, and brown it in the oil in a heavy pot for 8-10 minutes.
- Add the chopped onion and enough water to come partway up the meat, cover, and simmer gently for about 1 hour, until the lamb is nearly tender.
- Stir in the raisins and cook, uncovered, for 15-20 minutes more, until the sauce reduces and thickens and the lamb is completely tender.
- Meanwhile, toast the almonds in a dry pan for 3-4 minutes until golden.
- Stir the honey into the sauce and simmer for 2-3 minutes more to glaze everything.
- Serve the lamb topped with the toasted almonds, traditionally alongside plain couscous or bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 744 kcal | 35% |
| Carbohydrates | 39.1 g | |
| Water | 237 mL | |
| Fiber | 4 g | 13% |
| Protein | 33.5 g | 70% |
| Tryptophan | 0.38 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.5 g | |
| Lysine | 2.7 g | |
| Methionine | 0.77 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 1 g | |
| Fat | 52 g | |
| Monounsaturated | 26.8 g | |
| Polyunsaturated | 5.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5 g | |
| Saturated | 16.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 121 mg | |
| Calcium | 104 mg | 10% |
| Copper | 0.42 mg | 47% |
| Iron | 3.9 mg | 22% |
| Magnesium | 92.3 mg | 30% |
| Manganese | 0.73 mg | 41% |
| Phosphorus | 387 mg | 55% |
| Potassium | 762 mg | 16% |
| Selenium | 35.1 µg | 64% |
| Sodium | 624 mg | |
| Zinc | 7.7 mg | 97% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.59 mg | 54% |
| Niacin (vitamin B3) | 10.5 mg | 75% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 45.3 µg | 11% |
| Cobalamin (vitamin B12) | 4.4 µg | 182% |
| Choline | 13.3 mg | 3% |
| Vitamin A | 0.09 µg | 0% |
| Vitamin C | 2.8 mg | 4% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.9 mg | 39% |
| Vitamin K | 9.4 µg | 10% |
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
5.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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