Recipes · Moroccan · Main Courses
Rfissa (Chicken and Lentil Stew over Torn Bread)
One serving has 712 kcal and 39 g protein, and at least a fifth of a woman's daily need of selenium (73%), niacin (71%), thiamin (65%), pyridoxine (62%), folate (62%) and phosphorus (58%). Ready in 75 minutes.
- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (486 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: gluten, poultry
Ingredients
- 150 g Chicken thighs, skin-on, raw
- 40 g Lentils, brown or green, dried
- 40 g Onions, raw
- 1 g Fenugreek seeds
- 1 g Curry powder
- 0.3 g Turmeric
- 12 g Olive oil
- 1.3 g Salt
- 200 g Water
- 40 g Pita bread
Method
- Season the chicken with half the salt, the turmeric and a little of the ras el hanout-style curry powder, then brown it in the oil in a heavy pot for 6-8 minutes.
- Add the chopped onion and cook for 5 minutes until softened, then stir in the fenugreek seeds and remaining curry powder.
- Add the lentils, water and remaining salt, bring to a simmer, cover, and cook over low heat for 40-45 minutes, until the chicken is cooked through with no pink remaining and the lentils are tender.
- Meanwhile, toast or warm the pita and tear it into pieces; spread the torn bread over the base of a serving platter.
- Ladle the chicken, lentils and broth generously over the torn bread and let it soak for a few minutes before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 712 kcal | 34% |
| Carbohydrates | 53.1 g | |
| Water | 352 mL | |
| Fiber | 6.7 g | 23% |
| Protein | 39.1 g | 81% |
| Tryptophan | 0.39 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3 g | |
| Methionine | 0.81 g | |
| Cystine | 0.49 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 38.1 g | |
| Monounsaturated | 19.4 g | |
| Polyunsaturated | 6.9 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 6.2 g | |
| Saturated | 8.6 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 147 mg | |
| Calcium | 82 mg | 8% |
| Copper | 0.51 mg | 57% |
| Iron | 5.5 mg | 31% |
| Magnesium | 67.3 mg | 22% |
| Manganese | 0.98 mg | 54% |
| Phosphorus | 406 mg | 58% |
| Potassium | 709 mg | 15% |
| Selenium | 39.9 µg | 73% |
| Sodium | 853 mg | |
| Zinc | 3.8 mg | 47% |
| Thiamin (vitamin B1) | 0.72 mg | 65% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 9.9 mg | 71% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.81 mg | 62% |
| Folate (vitamin B9) | 248 µg | 62% |
| Cobalamin (vitamin B12) | 0.93 µg | 39% |
| Choline | 116 mg | 27% |
| Vitamin A | 35.3 µg | 5% |
| Vitamin C | 4.8 mg | 6% |
| Vitamin D (D2 + D3) | 4.5 IU | 1% |
| Vitamin E | 2.6 mg | 18% |
| Vitamin K | 13.7 µg | 15% |
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
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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