Moroccan food: nutritional analysis and types

Moroccan food is quite homogeneous throughout the country, although in each region we may find small differences or more typical dishes.

Religious influence on Moroccan food

Something evident in Moroccan food is the influence that religious celebrations, beliefs and habits have on it, which determine the type of products that are consumed and those that are not, and the way in which they are eaten. This makes the gastronomic calendar oscillate depending on Ramadan. It is well known that, according to the Muslim religion, the meat that is consumed must be slaughtered according to the halal ritual and the consumption of pork or alcoholic beverages is not allowed. In addition to that, there are certain typical preparations of the Ramadan period such as harira or chebakia. Subsequently, the Eid al-Fitr or festival of the breaking of the fast is celebrated in which dishes of couscous or meat are prepared and sweets are taken and, after 70 days, the Aid-al Kebir (big festival) or Aid- al Adha (celebration of sacrifice), which in Spanish-speaking countries is popularly known as the feast of the lamb.

Nutritional analysis

On a nutritional level, Moroccan food is usually made up of balanced and quite interesting dishes. Couscous dishes, for example, can be preparations made from vegetables and cereals, but generally also include legumes, especially chickpeas. Other times they are also made with meat, chicken, veal or lamb. So in any case we are talking about complete dishes, as they have a part of vegetables, which are usually varied, cereals and legumes that provide carbohydrates and proteins. If they also have meat, the protein content increases, but it is not usually an excessive amount that is served in couscous. Other meat stews such as tajine, in addition to meat, are usually complemented with vegetables and potatoes or cereals, legumes ... being a generally more protein dish, but also varied. On the other hand, it is true that sweet preparations are usually common, especially in celebrations, based on flour, nuts, dried fruit and honey. The consumption of, which is also used for cooking, is positive, but we should not exceed the consumption of sugars, thus avoiding the problems associated with their consumption at a metabolic level and also reducing the risk of, so, in addition, if We take these sweets that tend to adhere a lot to the teeth, subsequent oral hygiene is important. It is noteworthy in the positive the fact of avoiding the consumption of alcohol that in other cuisines and cultures is totally normalized and is often consumed undervaluing its negative effects as toxic.

Soups and creams

• Bissara: This dish is a bean and pea puree, easy and inexpensive as well as delicious. It is mentioned in some sayings in reference to its low cost and is made by grinding beans and cooked peas, and is seasoned with sweet paprika or cumin and a good splash of
• Harira: This complete cooked-style soup is a traditional dish of the Ramadan season, as it is the preparation with which the fast is broken. It is made with vegetables: tomato, carrot, noodles, legumes and veal and is seasoned with parsley, cumin, ras el hanout, olive oil, etc. Although the way of seasoning, as always, can vary depending on the habits of each house.

Stews

• Tajine: this name actually responds to an earthenware container with which it is cooked by applying heat to the base and the food is cooked with its own steam. In the tajine, meats are cooked with vegetables, legumes ... And they are usually complemented by adding foods such as raisins, plums, nuts, olives, lemons ...
• Couscous: stew made from cereals, vegetables and legumes that is sometimes also accompanied by meat. It is prepared with wheat semolina cooked with vegetables: pumpkin, zucchini, carrot, celery ... and is complemented with other foods with chickpeas, raisins, nuts, chicken ...

Meat dishes

• Kofta or Kefta: it is a preparation based on minced meat with onion, parsley, coriander and different spices, such as pepper, cumin ... They are a kind of very tasty mini hamburgers due to the onion and the seasonings they contain, and they are they are usually cooked on the grill or on the grill.
• Other preparations: Another common way of presenting meat in Moroccan cuisine is in the form of skewers or skewers, as well as in other dishes, such as "Touajen and hout", a stew of lamb or pickled chicken, "Mechoui" roast lamb or “Djaja Mahamara” stewed chicken with raisins, grapes, semolina and almonds.

Other specialties

• Zaalouk or Zaaluk: it is an Arabic preparation based on crushed aubergine to which lemon is added to prevent oxidation. It is called, "eggplant caviar".
• Labneh: it is a dairy derivative similar to yogurt but with a more acid flavor and that can be flavored with thyme or mint.

Moroccan food seasonings

In Moroccan cuisine, abundant condiments and spices are used, among which we can highlight cumin, coriander, sweet paprika, turmeric, saffron, black pepper, etc. Mixtures are used such as ras el hanut, which usually contains black pepper, cumin, cardamom, nutmeg, paprika, ginger ... Mint is also used, as in traditional mint green tea, and on the other hand, dried fruits are used , dried fruits, lemons and olives.

Sweets and breads

We found the “Baghrir”, a kind of spongy crepe due to its many small holes; "Maamoul", cookies filled with dates; "Chebakia", the typical Ramadan dessert made from flour, oil, honey and sesame; “Kaab el ghzal”, some sweets called gazelle horns because of their crescent shape… Finally, the most common bread is “cakes” or batbut bread.

WHAT YOU SHOULD KNOW

• Moroccan cuisine is rich in spices and seasonings and, therefore, in flavors. Commonly used are cumin, coriander, saffron, sweet paprika ...
• Celebrations and habits of religious origin have an influence on Moroccan cuisine, marking the gastronomic calendar according to Ramadan.
• Many culinary preparations are nutritionally complete dishes since they combine cereals or tubers, vegetables and protein foods, generally meat.

Mercè Gonzalo Bachelor of Food Science and Technology Diploma in Human Nutrition and Dietetics