For Boiling Mombar:
- Boiling water
- 1 carrot
- 1 tomato
- 1 onion
- 2 cinnamon sticks
- 2 cardamom pods
- 2 bay leaves
- A pinch of salt and black pepper
Preparation Method:
- In a large bowl, place the washed and drained rice, then add the tomato juice and tomato paste to it.
- Add the parsley, coriander, and dill to the mombar mixture in the bowl, then stir the mixture with all the mentioned spices.
- Add the oil to the mombar mixture and stir well until the ingredients are well combined.
- Hold the mombar and gently stuff it with the mixture, and when you're done stuffing, tie it with string, leaving about 2 cm at each end.
- Place the mombar in the boiling water and simmer for an hour, then remove and set aside.
- In a deep pan, heat the oil over medium heat and add the stuffed mombar, turning it until it is golden and crispy on all sides.
- Remove the fried mombar from the oil and sprinkle with a mixture of salt, cumin, pepper, chili, and dried coriander.
Optional Additions:
- You can add some chopped onion and garlic to the heated oil and sauté them before adding the mombar to enhance the flavor.
- The dish can be served with tomato sauce or yogurt to improve the taste.
Health Benefits of the Ingredients:
- Mombar: Contains proteins that help in tissue building and improving muscle health.
- Egyptian Rice: An excellent source of carbohydrates that provide energy to the body and contribute to digestive health.
- Onion: Contains antioxidants that strengthen immunity and reduce inflammation.
- Garlic: Helps lower blood pressure and improve heart health due to its antibacterial and antiviral properties.
- Parsley: Rich in vitamin C, which boosts immunity and helps fight free radicals.
- Coriander: Contains antibacterial and antifungal properties, promotes digestion, and alleviates stomach bloating.
- Dill: Contains fiber that helps improve digestion and relieve intestinal cramps.
- Hot Red Pepper: Contains capsaicin, which improves blood circulation and aids in fat burning.
- Tomato Juice: Rich in lycopene, a powerful antioxidant that helps protect cells and reduce the risk of chronic diseases.
- Spices (Dried Coriander, Seven-Spice Mix, Cumin): Stimulate digestion, regulate blood sugar levels, and reduce inflammation.
- Cinnamon: Helps regulate blood sugar levels and improve blood circulation.
- Dried Mint: Enhances digestion and relieves gas and bloating.
All these ingredients contribute to overall body health, improve digestion, strengthen immunity, and add a rich flavor to the mombar.
Nutritional Values and Calories:
Mombar (100 grams):
- Calories: Approximately 250-300 kcal (varies by cooking method)
- Proteins: 10-12 grams
- Fats: 20-25 grams
- Carbohydrates: 5-8 grams
- Fiber: 0.5-1 gram
- Vitamins: Contains Vitamin A and Vitamin B12
Egyptian Rice (100 grams):
- Calories: 130-140 kcal
- Proteins: 2.5 grams
- Fats: 0.3 grams
- Carbohydrates: 28 grams
- Fiber: 0.4 grams
- Vitamins: Contains Vitamin B1 (Thiamine) and Vitamin B3 (Niacin)
Onion (100 grams):
- Calories: 40 kcal
- Proteins: 1.1 grams
- Fats: 0.1 grams
- Carbohydrates: 9.3 grams
- Fiber: 1.7 grams
- Vitamins: Contains Vitamin C and Vitamin B6
Garlic (100 grams):
- Calories: 150 kcal
- Proteins: 6.4 grams
- Fats: 0.5 grams
- Carbohydrates: 33 grams
- Fiber: 2.1 grams
- Vitamins: Contains Vitamin C and Vitamin B6
Parsley (100 grams):
- Calories: 36 kcal
- Proteins: 3 grams
- Fats: 0.8 grams
- Carbohydrates: 6.3 grams
- Fiber: 3.3 grams
- Vitamins: Rich in Vitamin C and Vitamin A
Coriander (100 grams):
- Calories: 23 kcal
- Proteins: 2.1 grams
- Fats: 0.5 grams
- Carbohydrates: 3.7 grams
- Fiber: 2.8 grams
- Vitamins: Contains Vitamin C and Vitamin K
Dill (100 grams):
- Calories: 43 kcal
- Proteins: 3.5 grams
- Fats: 0.8 grams
- Carbohydrates: 7.6 grams
- Fiber: 2.1 grams
- Vitamins: Contains Vitamin C and Vitamin A
Hot Red Pepper (100 grams):
- Calories: 40-50 kcal
- Proteins: 2 grams
- Fats: 0.4 grams
- Carbohydrates: 9.5 grams
- Fiber: 1.5 grams
- Vitamins: Contains Vitamin C and Vitamin A
Tomato Juice (100 grams):
- Calories: 18-22 kcal
- Proteins: 0.9 grams
- Fats: 0.2 grams
- Carbohydrates: 4 grams
- Fiber: 1.1 grams
- Vitamins: Rich in Vitamin C and Vitamin A
Tomato Paste (100 grams):
- Calories: 82-90 kcal
- Proteins: 4.5 grams
- Fats: 0.5 grams
- Carbohydrates: 20 grams
- Fiber: 2.5 grams
- Vitamins: Contains Vitamin C and Vitamin A
Spices (Dried Coriander, Cumin, Seven-Spice Mix) (100 grams):
- Calories: 300-350 kcal
- Proteins: 15-20 grams
- Fats: 10-15 grams
- Carbohydrates: 60-65 grams
- Fiber: 25 grams
- Vitamins: Contains Vitamin A and Vitamin K
Notes:
- The ingredients provide a variety of vitamins and minerals that support immunity, enhance digestion, and improve skin and eye health.
- The fiber in these ingredients aids digestion and promotes a feeling of fullness.
- Nutritional values may vary depending on the amount of oil used in cooking or the preparation method.
