Recipes · Libyan · Main Courses
Usban (Libyan Stuffed Rice and Offal)
One serving has 503 kcal and 24 g protein, and at least a fifth of a woman's daily need of cobalamin (1924%), vitamin A (539%), copper (416%), vitamin K (207%), riboflavin (182%) and selenium (106%). Ready in 90 minutes.
- Preparation: 30 min
- Cooking: 60 min
- Makes: 1 serving (326 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free
- Contains: meat
Ingredients
- 45 g Rice, white, long-grain
- 50 g Lamb liver, raw
- 50 g Lamb, ground, raw
- 30 g Onions, raw
- 15 g Scallions, raw
- 30 g Tomatoes, raw
- 8 g Parsley, fresh
- 5 g Garlic, raw
- 1 g Cumin
- 1 g Paprika
- 10 g Vegetable oil
- 1 g Salt
- 0.3 g Black pepper
- 80 g Water
Method
- Traditionally this filling is stuffed into cleaned sheep intestine and simmered, then browned; without casings, this version shapes it into small sausage-shaped dumplings instead, wrapped snugly in cheesecloth or foil.
- Parboil the rice in water 5 minutes until half-cooked, then drain.
- Finely dice the liver and mix it with the lamb mince, half-cooked rice, chopped onion, spring onion, tomato, parsley, garlic, cumin, paprika, oil, salt and pepper.
- Divide the mixture into small logs, wrap each snugly in cheesecloth or foil and twist the ends closed like a sausage.
- Simmer the wrapped logs in the water 45-50 minutes until firm and cooked through to 74 °C (165 °F).
- Unwrap, then brown briefly in a hot pan on all sides before serving with rice or bread and harissa on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 503 kcal | 24% |
| Carbohydrates | 45.3 g | |
| Water | 229 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 23.4 g | 49% |
| Tryptophan | 0.27 g | |
| Threonine | 0.96 g | |
| Isoleucine | 1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.5 g | |
| Methionine | 0.52 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.78 g | |
| Valine | 1.3 g | |
| Histidine | 0.6 g | |
| Fat | 25.1 g | |
| Monounsaturated | 7.9 g | |
| Polyunsaturated | 7.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.1 g | |
| Saturated | 7.8 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 222 mg | |
| Calcium | 80.5 mg | 8% |
| Copper | 3.7 mg | 416% |
| Iron | 8.3 mg | 46% |
| Magnesium | 52.6 mg | 17% |
| Manganese | 0.87 mg | 48% |
| Phosphorus | 355 mg | 51% |
| Potassium | 585 mg | 12% |
| Selenium | 58.5 µg | 106% |
| Sodium | 470 mg | |
| Zinc | 4.9 mg | 62% |
| Thiamin (vitamin B1) | 0.54 mg | 49% |
| Riboflavin (vitamin B2) | 2 mg | 182% |
| Niacin (vitamin B3) | 13.5 mg | 96% |
| Pantothenic acid (vitamin B5) | 4 mg | 80% |
| Pyridoxine (vitamin B6) | 0.75 mg | 58% |
| Folate (vitamin B9) | 261 µg | 65% |
| Cobalamin (vitamin B12) | 46.2 µg | 1924% |
| Choline | 45 mg | 11% |
| Vitamin A | 3,775 µg | 539% |
| Vitamin C | 23.4 mg | 31% |
| Vitamin D (D2 + D3) | 1 IU | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 186 µg | 207% |
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
2.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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