Recipes · Tunisian · Stews
Msoki (Tunisian Passover Stew)
One serving has 529 kcal and 26 g protein, and at least a fifth of a woman's daily need of vitamin K (296%), cobalamin (128%), vitamin A (94%), zinc (73%), niacin (63%) and manganese (61%). Ready in 90 minutes.
- Preparation: 20 min
- Cooking: 70 min
- Makes: 1 serving (615 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: celery, gluten, meat
Ingredients
- 120 g Lamb shoulder, raw
- 40 g Carrots, raw
- 40 g Turnips, raw
- 30 g Leeks, raw
- 40 g Spinach, raw
- 40 g Zucchini, raw
- 30 g Fennel bulb, raw
- 20 g Celery, raw
- 20 g Lettuce, romaine, raw
- 5 g Garlic, raw
- 15 g Matzo
- 0.5 g Cinnamon
- 3 g Sriracha
- 10 g Olive oil
- 1.5 g Salt
- 200 g Water
Method
- Heat the olive oil in a large pot and brown the lamb pieces with the garlic for 5 minutes.
- Add the water, a cinnamon stick and a little harissa (or the sriracha here); bring to a boil, cover and simmer 40 minutes until the lamb starts to turn tender.
- Add the carrot, turnip, leek, fennel and celery; simmer 15 minutes.
- Add the zucchini, spinach and lettuce; simmer 10 more minutes until all the vegetables are tender and the greens have wilted into the broth.
- Break the matzo into pieces and stir it in, letting it soak in the broth for 3-4 minutes to soften and thicken the stew slightly.
- Season with salt and serve warm, the way it's made for the Passover seder in Tunisia's Jewish communities, with lamb, matzah and abundant greens together in one bowl.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 529 kcal | 25% |
| Carbohydrates | 32 g | |
| Water | 518 mL | |
| Fiber | 6.2 g | 21% |
| Protein | 25.9 g | 54% |
| Tryptophan | 0.3 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 1.9 g | |
| Lysine | 2 g | |
| Methionine | 0.61 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.83 g | |
| Valine | 1.3 g | |
| Histidine | 0.76 g | |
| Fat | 33.7 g | |
| Monounsaturated | 16.7 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.6 g | |
| Saturated | 11.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 85.2 mg | |
| Calcium | 160 mg | 16% |
| Copper | 0.37 mg | 41% |
| Iron | 5.1 mg | 28% |
| Magnesium | 99.5 mg | 32% |
| Manganese | 1.1 mg | 61% |
| Phosphorus | 314 mg | 45% |
| Potassium | 1,145 mg | 24% |
| Selenium | 31.4 µg | 57% |
| Sodium | 858 mg | |
| Zinc | 5.8 mg | 73% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 8.9 mg | 63% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.61 mg | 47% |
| Folate (vitamin B9) | 189 µg | 47% |
| Cobalamin (vitamin B12) | 3.1 µg | 128% |
| Choline | 32.4 mg | 8% |
| Vitamin A | 660 µg | 94% |
| Vitamin C | 40.2 mg | 54% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 266 µg | 296% |
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
4.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.