Introduction
Mufattal, also known as Palestinian Couscous or “Maftoul” in Arabic, is a traditional dish of Palestinian origin made from hand-rolled wheat semolina or bulgur mixed with flour. It is often cooked in a savory broth with a variety of vegetables, chicken, or lamb. This dish is a staple in Palestinian and Levantine cuisines, enjoyed on festive occasions and family gatherings.
This article will provide a comprehensive guide on how to prepare Mufattal, including the ingredients, step-by-step instructions, and nutritional information. You will also find tables for both ingredients and the nutritional profile to enhance understanding.
Ingredients
Below is a table of all the ingredients you will need to prepare Mufattal. The recipe is divided into the ingredients for the Mufattal (couscous), broth, and vegetables or meat to be served with the dish.
| Category | Ingredients | Quantity |
|---|---|---|
| Mufattal (Couscous) | Wheat semolina or bulgur wheat | 500 grams |
| White flour | 100 grams | |
| Water | 1 cup | |
| Olive oil | 2 tablespoons | |
| Salt | 1 teaspoon | |
| Ground cumin | 1 teaspoon | |
| Black pepper | ½ teaspoon | |
| Broth | Chicken or lamb (optional) | 1 kg |
| Onion | 1 medium, chopped | |
| Garlic cloves | 3-4, minced | |
| Chicken broth | 4 cups | |
| Bay leaves | 2 leaves | |
| Cinnamon sticks | 1 stick | |
| Cardamom pods | 4-5 pods | |
| Salt | To taste | |
| Olive oil | 2 tablespoons | |
| Vegetables | Zucchini | 2 medium, sliced |
| Carrots | 2 medium, sliced | |
| Chickpeas | 1 cup, soaked overnight | |
| Tomatoes | 2 medium, chopped | |
| Potatoes | 2 medium, cubed | |
| Green beans | 1 cup | |
| Eggplant | 1 medium, cubed | |
| Spices | Ground cumin | 1 teaspoon |
| Ground coriander | 1 teaspoon | |
| Ground turmeric | 1 teaspoon | |
| Ground cinnamon | ½ teaspoon | |
| Black pepper | ½ teaspoon | |
| Red pepper flakes | ½ teaspoon (optional) |
Instructions
1. Prepare the Couscous (Mufattal)
- Mixing the Wheat: In a large bowl, place the wheat semolina or bulgur. Add a little water at a time and rub the grains between your hands to form small balls of dough. Continue doing this until the wheat is well-coated with water and has formed couscous-sized grains.
- Add Flour: Sprinkle the flour over the rolled wheat and continue rubbing it between your hands until the grains are evenly coated. Add more water as needed, but be careful not to make the mixture too wet.
- Steam the Couscous: Set up a steamer pot and steam the couscous for about 15-20 minutes. If you don’t have a steamer, you can use a metal sieve placed over a pot of boiling water. Stir the couscous occasionally to prevent clumping.
- Seasoning: Once the couscous is steamed, drizzle olive oil over it, and stir in the salt, cumin, and black pepper. Set it aside while preparing the rest of the dish.
2. Prepare the Broth
- Sauté the Aromatics: Heat olive oil in a large pot over medium heat. Add the chopped onion and minced garlic. Sauté until the onion becomes translucent.
- Add Spices: Add the bay leaves, cinnamon sticks, and cardamom pods to the pot. Stir and cook for 2-3 minutes until fragrant.
- Cook the Meat: Add the chicken or lamb to the pot. Brown the meat on all sides, about 5-7 minutes.
- Simmer the Broth: Pour in the chicken broth and bring to a boil. Reduce the heat, cover, and let it simmer for 30-40 minutes until the meat is tender.
- Strain the Broth: Once the meat is cooked, remove it from the pot, and strain the broth to remove the whole spices. Set the broth aside.
3. Cook the Vegetables
- Sauté Vegetables: In a large pan, heat olive oil and sauté the sliced zucchini, carrots, chickpeas, potatoes, eggplant, and green beans until they are slightly tender.
- Add Tomatoes: Add the chopped tomatoes to the pan and cook for an additional 5 minutes until the vegetables are well-mixed and the tomatoes have softened.
- Spice the Vegetables: Stir in the ground cumin, coriander, turmeric, cinnamon, black pepper, and red pepper flakes (optional). Cook for another 5 minutes.
4. Assemble and Serve
- Combine the Components: In a large serving dish, place a layer of the couscous, followed by the cooked vegetables. Pour some of the broth over the dish to keep it moist.
- Top with Meat: If you’re using meat, place the chicken or lamb pieces on top of the couscous and vegetables.
- Garnish: Drizzle a little more olive oil over the dish and garnish with fresh herbs like parsley or cilantro.
- Serve: Serve the Mufattal hot, with a side of the reserved broth in small bowls for individual pouring. Optionally, you can add a side of plain yogurt or a fresh salad.
Nutritional Information
The following table provides a general breakdown of the nutritional values for one serving (based on a recipe serving 6 people).
| Nutrient | Amount per Serving |
|---|---|
| Calories | 480 kcal |
| Protein | 18 g |
| Carbohydrates | 60 g |
| Fat | 18 g |
| Fiber | 9 g |
| Saturated Fat | 3 g |
| Cholesterol | 40 mg |
| Sodium | 750 mg |
| Potassium | 800 mg |
| Calcium | 60 mg |
| Iron | 3 mg |
Detailed Nutritional Breakdown
The nutritional content of Mufattal can vary depending on the specific ingredients used, especially if meat is added or omitted. Below is a more detailed breakdown for each major component of the dish, per serving.
| Component | Calories | Protein | Fat | Carbohydrates | Fiber | Sodium |
|---|---|---|---|---|---|---|
| Couscous (Mufattal) | 150 kcal | 5 g | 4 g | 30 g | 5 g | 100 mg |
| Vegetables | 130 kcal | 3 g | 8 g | 20 g | 4 g | 150 mg |
| Chicken or Lamb | 200 kcal | 20 g | 6 g | 0 g | 0 g | 500 mg |
Conclusion
Mufattal, a beloved Palestinian dish, brings together the hearty flavors of wheat, vegetables, and meat, cooked in a savory broth. It is rich in both taste and nutrients, making it a wholesome and satisfying meal. By following this recipe, you will be able to prepare a traditional Palestinian dish that is perfect for family gatherings, celebrations, or just an everyday hearty meal.
