This TANGY & UMAMI Iraqi Casserole Will Make You Drool

ground beef

🥗Healthier: ground turkey

💰Cheaper: ground lamb

Ground turkey reduces fat while ground lamb is often less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil offers health benefits while vegetable oil is budget-friendly.

potatoes

🥗Healthier: sweet potatoes

💰Cheaper: carrots

Sweet potatoes add nutrients, while carrots are often cheaper.

spices

🥗Healthier: fresh herbs

💰Cheaper: dried herbs

Fresh herbs enhance flavor without added calories, while dried herbs are economical.

Take a 50 g chunk of seedless tamarind pulp and add it to a bowl.

Pour 150 ml of boiling water over the tamarind pulp and mash it to soften.

Set aside for 15 to 30 minutes, then mash again and strain to remove seeds and peel.

In a jug, combine 100 g blended tomatoes, 30 g tomato paste, 1 teaspoon white vinegar, 1 teaspoon sugar, 1 teaspoon salt, 1/2 teaspoon black pepper, and 1/4 teaspoon cayenne with 250 ml water.

Prepare vegetables: slice 500 g onion, peel and slice 750 g potatoes, slice 2-3 green peppers, and slice 2-3 plum tomatoes.

Optionally, pre-cook the vegetables by frying in 2 cups of vegetable oil for 2-3 minutes per side until golden.

Alternatively, roast or air fry the vegetables with olive oil at 220°C for 15 minutes.

For the cofa, mix 500 g lamb mince with shredded onion, 40 g fine breadcrumbs, 15 g chopped parsley, 1 clove minced garlic, 1 teaspoon salt, and 3/4 teaspoon black pepper.

Knead the mixture until sticky and homogeneous, then form into meatballs of about 40 g each.

In a baking dish, layer the vegetables and cofa, alternating as desired.

Pour the prepared sauce over the layered vegetables and cofa.

Bake at 200°C for 30-40 minutes until cooked through.

Cooking Techniques

Equipment Needed

Spice Level: