Lamb Makloubeh Recipe

Whole Grain rice has a delicious nutty flavor. This fragrant Arabic dish is lower in fat but packs a flavour punch with its assortment of brown rice, spices, lamb and vegetables. Once it’s prepped, leave it in the oven to cook while you put your feet up!

  • Whole Grain Goodness

    Prep Time

    25 mins

  • Whole Grain Goodness

    Cook Time

    1 hour 30 mins

  • Whole Grain Goodness

    Serves

    4

  • Whole Grain Goodness

    Cost Per Serving

    £2.49

Nutrition Per Serving

  • Calories623 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat21.5g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates5.1g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs81g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars9g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre6.1g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein31.6g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

  • Salt0.08g

    Salt

    A small amount of salt is needed in your diet but too much can raise your blood pressure, which increases risk of health problems such as heart disease and stroke. Adults shouldn’t eat more than about 1 teaspoon (6g) per day – and that includes salt already in the foods you eat, not just the salt you add, so check nutrition labels on food packs.

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Whole Grain Goodness

Ingredients

  • 2 tbsp rapeseed oil
  • 1 medium onion, finely chopped
  • 1 aubergine, diced
  • 2 cloves garlic, finely chopped
  • 400g diced lean lamb shoulder
  • 2 tsp ground allspice
  • 1 tsp ground cumin
  • 400g frozen chunky mixed vegetables (e.g. cauliflower, carrot etc.)
  • 600ml lamb or vegetable stock
  • 350g brown rice

Method

  1. Preheat the oven to 180°C, gas mark 4.
  2. Heat 1 tbsp oil in a large frying pan, add the onion, aubergine and garlic and cook gently for 10-15 minutes or until softened but not browned. Drain and transfer to a large, deep 3 litre oven proof dish.
  3. Add the remaining oil and the lamb to the frying pan with the spices and cook on a moderate heat, stirring regularly, for 10 minutes until the meat is browned all over. Place on top of the onion mixture.
  4. Add the frozen vegetables to the dish, then pour over the stock.
  5. Finish with the rice and cover the surface with a sheet of baking parchment and then a tightly fitting lid.
  6. Bake for 1½ hours, or until the rice is cooked and the stock is absorbed.
  7. Once cooked leave to stand for 15 minutes before serving with a dollop of natural yogurt and the optional garnish if using. Serve with a fresh green salad.

Cooking Tips

  • Replace the lamb with chicken or minced beef and use fresh left over vegetables instead of frozen ones.

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Whole Grain Goodness