Recipes · Greek · Soups and Broths
Magiritsa
One serving has 443 kcal and 29 g protein, and at least a fifth of a woman's daily need of cobalamin (2313%), vitamin A (688%), copper (490%), riboflavin (235%), vitamin K (168%) and selenium (139%). Ready in 95 minutes.
- Preparation: 20 min
- Cooking: 75 min
- Makes: 1 serving (601 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free
- Contains: egg, meat
Ingredients
- 60 g Lamb liver, raw
- 40 g Lamb shoulder, raw
- 300 g Water
- 40 g Scallions, raw
- 5 g Dill, fresh
- 60 g Lettuce, romaine, raw
- 20 g Rice, white, long-grain
- 10 g Olive oil
- 50 g Eggs, whole, raw
- 15 g Lemon juice
- 1 g Salt
- 0.3 g Black pepper
Method
- Simmer the lamb liver and shoulder in the water with a little salt for about 45 minutes, until tender.
- Lift out the meat, chop it finely, and strain and reserve the broth.
- Soften the scallions in the olive oil, then add the chopped meat, dill and rice, and pour in the reserved broth.
- Simmer for 15-20 minutes until the rice is cooked, then stir in the shredded lettuce and cook 5 minutes more.
- Beat the egg with the lemon juice, temper with a ladle of the hot soup, then stir the mixture back into the pot off the heat to thicken it into a silky avgolemono.
- Season to taste and serve warm without reboiling.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 443 kcal | 21% |
| Carbohydrates | 23.9 g | |
| Water | 519 mL | |
| Fiber | 2.8 g | 9% |
| Protein | 28.5 g | 59% |
| Tryptophan | 0.34 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 1.9 g | |
| Methionine | 0.68 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 0.72 g | |
| Fat | 25.8 g | |
| Monounsaturated | 13 g | |
| Polyunsaturated | 3.2 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.5 g | |
| Saturated | 7.4 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 437 mg | |
| Calcium | 115 mg | 11% |
| Copper | 4.4 mg | 490% |
| Iron | 8.4 mg | 47% |
| Magnesium | 54.4 mg | 18% |
| Manganese | 0.61 mg | 34% |
| Phosphorus | 443 mg | 63% |
| Potassium | 690 mg | 15% |
| Selenium | 76.2 µg | 139% |
| Sodium | 553 mg | |
| Zinc | 5.7 mg | 71% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 2.6 mg | 235% |
| Niacin (vitamin B3) | 13.3 mg | 95% |
| Pantothenic acid (vitamin B5) | 5.1 mg | 102% |
| Pyridoxine (vitamin B6) | 0.8 mg | 62% |
| Folate (vitamin B9) | 333 µg | 83% |
| Cobalamin (vitamin B12) | 55.5 µg | 2313% |
| Choline | 157 mg | 37% |
| Vitamin A | 4,816 µg | 688% |
| Vitamin C | 22.4 mg | 30% |
| Vitamin D (D2 + D3) | 41 IU | 7% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 151 µg | 168% |
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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