I must say that it isn’t easy to select the best delicious Moroccan food recipes as there are many, and the criteria of healthy food recipes make it some more difficult, as it’s difficult to judge if this or that recipe is completely healthy .
However, I tried to give you here a general idea about some popular healthy food recipes which I checked for myself after changing some of the unhealthy ingredients with healthy ones, and guess what? It gets more delicious!
For breakfast or snacks
Amloo is a Moroccan culinary preparation based on Argan oil , almonds or peanuts. It is a tonic that is served at breakfast or snack in spreads on barley bread, corn or wheat. It also brings all kinds of pastries. It’s healthier when it’s sweetened with honey.
When buying Amloo,try to verify if its ingredients list has just these 3 ingredients. You can also taste it,the almond or peanuts taste are easily distinguishable.
To make it by yourself,you will need the same quantity of almond, honey and Argan oil. Grill the almond,grind them with the Argan oil and honey. The dough has to be fairly liquid.
You can replace almond with peanuts, Argan oil with olive oil. You can choose to not add honey if you don’t like its sweetness.
Selloo or zammita:
It’s a famous meal containing many healthy ingredients such as almonds, honey, sesame seeds, fennel seeds (which promotes lactation hence also the benefit of this preparation for breastfeeding mothers)
It is a preparation very rich in protein and sweet dried fruit and honey. Selloo is enjoyed at breaking the fast during Ramadan and in every religious party as main pastry .
I give you here my version of healthy Selloo, as the one you may find in Moroccan pastry shops are made with some unhealthy ingredients like white sugar,white floor and unhealthy butter. I believe the original recipe was healthy as these unhealthy ingredients are relatively new to the Moroccan market.
Preparation time: 45 minutes Cooking time: 15 min Total: 60 min
1 kg of whole floor
50 g roasted and ground anise .
500 g toasted and ground sesame seeds.
25 g of ground cinnamon.
350 g Almond .
3 acacia seeds.
200 g roast and ground nuts.
25 g roasted and ground flax seeds.
25 g roasted and ground fennel flower .
1 pinch of nutmeg.
100 g of honey.
300 g of butter.
Olive or Argan oil.
Cook the almonds in water, and fry in oven until they become golden.
Rinse the sesame seeds and toast them in a hot dry skillet.
finely milling the toasted almonds and sesame seeds leaving a handle of each crushed.
Grill the flour, stirring time to time in the oven, and then strain.
In a saucepan, gently heat the butter and honey.
In a large bowl or salad bowl “Gasaa” put all ingredients then gradually add honey butter mixture, stirring to obtain a homogeneous paste.
On a platter or a plate, place the dough cone then pack it with hands. decorate with some almonds arranged in rows from the top of the cone to the base.
You can store it in fridge after covering it carefully.
For lunch or dinner:
Morocco is known for this famous meal. A combination of veggies,meat and semolina, in perfect harmony.
There are many versions of Couscous,as each region brings its added value in term of nutritive ingredients and way of cooking. Thus,a general version can be given to try then customize it according to your preferences.
For the broth:
1.5 kg of lamb shoulder
1 small bunch flat leaf parsley
A large soaked chickpeas Glass
4 c. tablespoons olive oil
Spices: 1 tsp. black pepper, 1 tsp. ginger, 1/2 tsp. Saffron or ground turmeric, 1 tsp. ground ginger, a sweet chili-type small green pepper called “spicy pepper” and salt.
Vegetables: 4 large carrots, 2 courgettes, 4 turnips, 2 potatoes or sweet potato(optional), 1 piece of pumpkin, beans. You can also add white cabbage, peppers, eggplant (It will color the broth), 1-2 tomatoes.
About 4 L of water
For the couscous semolina:
1 kg of medium couscous
2-4 c. tablespoons olive oil
1/2 glass of water at room temperature
Smen (Special rancid butter)(optional)
Prepare the broth:
Put the oil and water in the couscousier(or the pressure cooker with perforated inset,but then you’ll be able to cook just the half of ingredients of couscous), heat then add the meat cut into chunks.
Incorporate two onions cut into thick slices, the parsley, spices and mix. Sear few moments, then add spices,chickpeas and water.Let it cook while preparing vegetables. Peel them and cut them in long and uniform portions, the beans!.
Check the meat,if it’s soft and melting then add carrots and turnip as they need extra 15 min to cook more than other vegetables. Add the rest of vegetables except the pumpkin which is better to cook separately with a ladle of broth and a ladle of water.
Preparing the semolina couscous:
In the most large bowl you have,mix the couscous,olive oil and salt with your fingers. Add water gradually while mixing.
Place the semolina couscous in the top of the couscousier warmed beforehand on the stock.
Try to join both sides of the steamer with a seal or using a rolled plastic bag or a cloth so as the semolina gets the maximum of the rising steam.
After about 15 minutes, remove and place the couscous in a large dish.
Sprinkle a little water and stir to air out the seeds with a wooden spoon or your hands if you can,as it’s challenging in the first time!
Back in the top of couscousier and repeat 3 to 5 times after 15 to 20 minutes(if it’s not pre-cooked couscous), you can taste it to know if it’s well cooked. In the last step, add 1/4 tsp. Smen or rancid butter to flavor and give a subtle flavor. You can also add a tablespoon of broth to give the couscous even more taste when it will absorb it in the last time on the steam.
When it’s cooked, stir the couscous to air the seeds,let it cool for 5 min,then add the broth,mix it and put on the served dish in a cone form. Add the vegetables respecting the cone form,and the let chickpeas be the cherry on the pie!
Enjoyed better in family or friends!
Hareera is a traditional soup of the Maghreb (Algeria and Morocco) with dried vegetables, onions and meat, During the month of Ramadan, it is traditionally served for breaking the fast, then it is accompanied by dates, Selloo and other pastries(not always healthy ones! )
1 pinch of cinnamon, 1 pinch saffron or turmeric, 1 pinch of sweet red pepper
1 knob of butter or 1 teaspoon of Smen if available(salted and ancient butter)
60 grams of angel hair
100 g of lenses
1 bowl of soaked chickpeas
1 bunch parsley, 1 bunch coriander
2 stalks celery
200 g mutton or beef or chicken offal
1 glass of sourdough (if not available use floor or 1 boiled then mixed potato,but with sourdough is much healthier and more delicious!)
Step 1 :
Cut the meat into small cubes, finely chop the cilantro, parsley, celery, tomato and onion.
Place in a pressure cooker, add the chickpeas, lentils, saffron, cinnamon, pepper, salt, butter (or Smen) and sweet red pepper.
Cover with 2 liters of water and cook covered 20 to 30 minutes.
Step 2 :
In a Tupperware, mix the sourdough in 1/4 liter of water( or the floor in 1/4 liter of water, shake vigorously to avoid lumps.
Once the chickpeas are cooked, put the pan on medium heat and stir in angel hair in 5 minutes add the flour/sourdough + water mixture while stirring. Bring to a boil, stirring constantly.
In a bowl you can scramble the egg and pour into the preparation while stirring.
Boil the whole for 10 to 15 minutes.
Check seasoning and consistency of the soup should be velvety, but not thick, add more water if this is the case.You can add some pinched parsley for more appealing look and smell!
There are many Tajine recipes out there,but the same principle is applied: using clay cone-shaped-cover pot to cook some vegetables upon some meat or fish, in minimum of water and olive oil,and variety of spices!
I choose for you here my favorite one, Tajine of chicken and carrots and peas:
4 chicken thighs
1 dose of saffron
1 garlic clove
10 medium potatoes with firm flesh
1 good handful of snap beans
Salt,pepper,ginger and turmeric
Beforehand,we wash the chicken thighs well with lemon and salt in water.
We put some olive oil in the Tajine, add the finely chopped onion and garlic clove, then the chicken thighs, salt, pepper, ginger, turmeric and the chopped coriander. Mix well then put it on medium fire.
Peel and cut the tomato, potato, carrots and zucchini. Add them on the chicken, the carrots being on the bottom as it takes time to cook. َAdd the beans and a little cup of water.
Cover the Tajine and give it one hour at least on low fire. Try to hydrate the vegetables with the broth every 15 minutes .
When nearly cooked you can add some olive on the top of the vegetables.
Threed or Rfeesa:
What’s interesting in this meal is that it’s made to be a real health boost especially for breastfeeding moms, and of course it can benefit anyone who feels that need to take natural supplements.
For the broth:
2 chopped onions
4 sliced onions
Salt, ginger, turmeric and black pepper
4 garlic cloves
1 little cup of olive oil
1 or 2 tablespoons of Smen or salted butter
¼ cup of fenugreek seeds
2 cups of lenses
Coriander and Parsley bunch
For the Msemn dough:
1 kg of yellow floor, ½ kg of white floor
Salt, water and 1 cup of olive oil
For the broth:
In a container we put the 2 chopped onions, olive oil, chicken, spices, Smen or butter and garlic cloves. We leave it in this marinade as long as one night if possible.
To make the broth for Rfeessa, we put the chicken with its marinade and little cup of water on middle heat. For about 10 minutes we stir it from time to time.
We add the fenugreek seeds,lenses the 4 sliced onions. We stir well then add 2 liters of water and coriander and parsley bunch.
We give it about one hour to cook, and check the seasoning to adjust if needed.
For the dough:
Stir all the ingredients and mass the dough till it’s cohesive. Cover it and leave it aside for about 15 min.
After oiling your hands and the dough, make dough ball in the size of an apricot.
Push off each dough ball so as to be a circular very thin layer.
then cook it in oiled pan. It takes hardly one minute to cook, so try to be quick!
Fold the cooked Msemn and cut it in small lines
Put the cut Msemn in a big dish. Put on the broth and the chicken.Yummy!
It’s a classic salad,which simple in its ingredients and preparation while being delicious and healthy.
3 grilled then peeled tomatoes
3 grilled then peeled pepper,green and yellow and green if possible
Some chopped parsley
Cut the pepper and tomatoes in squares.
Stir the salt, cumin, lemon juice and olive oil, and add them to the tomatoes and pepper. Add the chopped parsley and stir all well.
Did you already try out some of these recipes? Which one is your fave? Please share your experience with us in a comment below.