Recipes · Moroccan · Main Courses
Berkoukes (Hand-Rolled Pearl Couscous Soup)
One serving has 746 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (139%), manganese (90%), vitamin K (89%), zinc (85%), niacin (75%) and copper (68%). Ready in 85 minutes.
- Preparation: 20 min
- Cooking: 65 min
- Makes: 1 serving (744 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: gluten, meat
Ingredients
- 130 g Lamb shoulder, raw
- 50 g Couscous
- 60 g Chickpeas, canned
- 40 g Onions, raw
- 60 g Tomatoes, raw
- 10 g Tomato paste
- 30 g Carrots, raw
- 40 g Zucchini, raw
- 10 g Olive oil
- 3 g Garlic, raw
- 1 g Turmeric
- 1 g Paprika
- 0.5 g Cinnamon
- 0.5 g Black pepper
- 1.5 g Salt
- 3 g Cilantro, fresh
- 3 g Parsley, fresh
- 300 g Water
Method
- Heat the olive oil in a pot and brown the diced lamb with the chopped onion and garlic over medium-high heat for 5-6 minutes.
- Stir in the turmeric, paprika, cinnamon, black pepper and tomato paste, then add the chopped tomato, carrot and the water. Bring to a boil, cover and simmer 40 minutes until the lamb is tender.
- Add the chickpeas and diced zucchini and simmer 10 minutes more.
- Stir in the couscous, or coarse hand-rolled semolina pearls (berkoukes/mhamsa) if you can find them, and simmer 8-10 minutes, stirring now and then, until the pearls are tender and the soup has thickened.
- Season with salt, ladle into a bowl and scatter with the chopped cilantro and parsley before serving hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 746 kcal | 35% |
| Carbohydrates | 67.5 g | |
| Water | 598 mL | |
| Fiber | 10.6 g | 36% |
| Protein | 35.6 g | 74% |
| Tryptophan | 0.41 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.6 g | |
| Lysine | 2.5 g | |
| Methionine | 0.75 g | |
| Cystine | 0.55 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 37.3 g | |
| Monounsaturated | 17.8 g | |
| Polyunsaturated | 4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.3 g | |
| Saturated | 12.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 92.3 mg | |
| Calcium | 127 mg | 13% |
| Copper | 0.61 mg | 68% |
| Iron | 5.2 mg | 29% |
| Magnesium | 102 mg | 33% |
| Manganese | 1.6 mg | 90% |
| Phosphorus | 423 mg | 60% |
| Potassium | 1,066 mg | 23% |
| Selenium | 28.9 µg | 53% |
| Sodium | 867 mg | |
| Zinc | 6.8 mg | 85% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 10.5 mg | 75% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 37% |
| Pyridoxine (vitamin B6) | 0.6 mg | 46% |
| Folate (vitamin B9) | 104 µg | 26% |
| Cobalamin (vitamin B12) | 3.3 µg | 139% |
| Choline | 19.4 mg | 5% |
| Vitamin A | 335 µg | 48% |
| Vitamin C | 28.1 mg | 38% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.1 mg | 20% |
| Vitamin K | 80.2 µg | 89% |
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
4.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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