Recipes · Palestinian · Main Courses
Maftoul (Rolled Couscous with Chicken and Chickpeas)
One serving has 737 kcal and 35 g protein, and at least a fifth of a woman's daily need of manganese (67%), niacin (61%), phosphorus (55%), selenium (49%), copper (48%) and pyridoxine (48%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (422 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: gluten, poultry
Ingredients
- 70 g Couscous
- 130 g Chicken thighs, skin-on, raw
- 60 g Chickpeas, canned
- 30 g Onions, raw
- 0.3 g Cinnamon
- 0.5 g Curry powder
- 10 g Olive oil
- 1 g Salt
- 120 g Water
Method
- Season the chicken with the cinnamon, curry powder, standing in for Palestinian baharat, and half the salt, 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.
- Add the water and remaining salt, bring to a simmer, cover, and cook over low heat for 25-30 minutes until the chicken is cooked through with no pink remaining.
- Stir in the chickpeas and the rolled couscous (maftoul), cover, and steam over low heat for 10-12 minutes, stirring once, until the grains are tender and have absorbed the broth.
- Fluff gently and serve hot, with the chicken and chickpeas spooned over the grains.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 737 kcal | 35% |
| Carbohydrates | 71.4 g | |
| Water | 279 mL | |
| Fiber | 8.3 g | 28% |
| Protein | 35 g | 73% |
| Tryptophan | 0.38 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.6 g | |
| Lysine | 2.4 g | |
| Methionine | 0.77 g | |
| Cystine | 0.55 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 0.91 g | |
| Fat | 33.8 g | |
| Monounsaturated | 16.7 g | |
| Polyunsaturated | 6.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 5.8 g | |
| Saturated | 7.5 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 127 mg | |
| Calcium | 69.4 mg | 7% |
| Copper | 0.43 mg | 48% |
| Iron | 2.5 mg | 14% |
| Magnesium | 75.5 mg | 24% |
| Manganese | 1.2 mg | 67% |
| Phosphorus | 385 mg | 55% |
| Potassium | 508 mg | 11% |
| Selenium | 26.8 µg | 49% |
| Sodium | 654 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 8.6 mg | 61% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 23% |
| Pyridoxine (vitamin B6) | 0.63 mg | 48% |
| Folate (vitamin B9) | 52.7 µg | 13% |
| Cobalamin (vitamin B12) | 0.81 µg | 34% |
| Choline | 61.6 mg | 14% |
| Vitamin A | 30.6 µg | 4% |
| Vitamin C | 2.3 mg | 3% |
| Vitamin D (D2 + D3) | 3.9 IU | 1% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 11.5 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
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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