Recipes · Scottish · Main Courses
Haggis
One serving has 581 kcal and 37 g protein, and at least a fifth of a woman's daily need of cobalamin (3598%), vitamin A (952%), copper (747%), riboflavin (355%), selenium (182%) and niacin (145%). Ready in 120 minutes.
- Preparation: 30 min
- Cooking: 90 min
- Makes: 1 serving (323 g)
- Difficulty: Hard
- Diets: Dairy-free, High protein
- Contains: beef, celery, gluten, meat
Ingredients
- 90 g Lamb liver, raw
- 60 g Beef heart, raw
- 30 g Lamb fat
- 40 g Onions, raw
- 40 g Oats, steel-cut
- 1 g Black pepper
- 0.3 g Nutmeg
- 0.5 g Coriander seeds
- 1.5 g Salt
- 60 g Beef broth
Method
- Simmer the lamb liver and beef heart (traditionally lamb heart and lungs; beef heart is used here) together in water for 45 minutes, until fully cooked through, then drain and finely chop or mince.
- Toast the oatmeal in a dry pan for 3-4 minutes until lightly golden and smelling nutty.
- Finely dice the lamb fat and onion and mix with the chopped offal, toasted oatmeal, black pepper, nutmeg, ground coriander and salt.
- Moisten the mixture with the beef broth until it just holds together but is not wet.
- Pack tightly into a heatproof pudding basin (a modern stand-in for the traditional stomach casing), cover tightly with foil, and steam over simmering water for 2 hours, topping up the water as needed.
- Check the centre is fully cooked through and steaming hot before turning out and serving, traditionally with mashed potatoes and mashed swede.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 581 kcal | 27% |
| Carbohydrates | 33.8 g | |
| Water | 215 mL | |
| Fiber | 5.2 g | 18% |
| Protein | 36.7 g | 76% |
| Tryptophan | 0.3 g | |
| Threonine | 1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 2 g | |
| Lysine | 1.4 g | |
| Methionine | 0.52 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.86 g | |
| Valine | 1.4 g | |
| Histidine | 0.57 g | |
| Fat | 32.7 g | |
| Monounsaturated | 9.1 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.9 g | |
| Saturated | 12.9 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 432 mg | |
| Calcium | 53.9 mg | 5% |
| Copper | 6.7 mg | 747% |
| Iron | 11.4 mg | 64% |
| Magnesium | 95.5 mg | 31% |
| Manganese | 1.8 mg | 102% |
| Phosphorus | 656 mg | 94% |
| Potassium | 738 mg | 16% |
| Selenium | 100 µg | 182% |
| Sodium | 939 mg | |
| Zinc | 6.9 mg | 87% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 3.9 mg | 355% |
| Niacin (vitamin B3) | 20.3 mg | 145% |
| Pantothenic acid (vitamin B5) | 7.2 mg | 143% |
| Pyridoxine (vitamin B6) | 1.1 mg | 83% |
| Folate (vitamin B9) | 231 µg | 58% |
| Cobalamin (vitamin B12) | 86.3 µg | 3598% |
| Choline | 20.5 mg | 5% |
| Vitamin A | 6,665 µg | 952% |
| Vitamin C | 7.9 mg | 10% |
| Vitamin D (D2 + D3) | 1.2 IU | 0% |
| Vitamin E | 0.67 mg | 4% |
| Vitamin K | 2.6 µg | 3% |
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.
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