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.
🍽️ Serving Suggestions:
- With spicy tomato sauce.
- With yogurt mixed with lemon and mint.
- With French fries or plain white rice.
❓ Frequently Asked Questions (FAQs)
Can mombar be prepared without rice?
Yes — some people prefer stuffing it with freekeh (cracked wheat) or a mix of vegetables.
You can even fill it with grated potatoes, carrots, and seasoning, or half-cooked freekeh.
Can mombar be frozen before cooking?
Absolutely. After cleaning and stuffing it, place it in an airtight freezer bag and freeze.
When you’re ready to cook it, let it defrost naturally, then proceed with cooking.
What’s the best way to clean mombar and remove its odor?
Use flour, vinegar, and lemon.
You can also add bay leaves and cardamom to the water for a better aroma.
If it still smells, blanch it quickly in boiling water with salt and lemon.
Is mombar suitable for people on a diet?
Honestly — it’s high in calories and fat, especially when fried.
You can make a lighter, healthier version by baking it with a light drizzle of oil and serving it with a green salad.
How long should mombar be boiled? And in cold or hot water?
Mombar should be boiled in hot, boiling water to seal it properly.
It usually takes about 30–40 minutes, depending on its thickness.
After boiling, you can fry it or bake it.
Can intestines be replaced with a vegetarian or synthetic alternative?
Some people use cabbage leaves or hollowed-out zucchini as a vegetarian option.
There are also edible synthetic casings, though they’re not always easy to find.
Can it be stuffed with freekeh instead of rice?
Yes — freekeh tastes great with the same seasoning and is lighter on the stomach.
Can mombar be baked in the oven instead of fried?
Yes — and it’s the healthier option.
Brush an oven tray with oil, arrange the mombar, drizzle a little oil on top, and bake in a preheated oven at 200°C until golden.
What are the essential spices for mombar?
Cumin, dried coriander, black pepper, chili (if you like it spicy), cinnamon, cardamom, and bay leaves.
Does mombar cause digestion problems for people with IBS or colon issues?
It might cause bloating or discomfort if heavily spiced or fried.
It’s better for people with sensitive stomachs to have it mildly spiced and baked.
📌 How to Clean Mombar Easily?
The first and most important step in preparing mombar is cleaning it thoroughly.
Turn it inside out, then wash it with salt, flour, and vinegar. Soak it in water with vinegar for a while to get rid of the odor.
After that, rinse it with hot water and lemon juice.
You can also rub it with baking soda if you want the smell completely gone.
📌 How to Avoid It Bursting While Boiling or Frying?
Don’t overstuff the mombar — leave a small space inside for the rice to expand.
Before placing it in hot water, blanch it quickly in boiling water with lemon and bay leaves.
When boiling, make sure the water is already boiling before adding the mombar, then reduce the heat.
📌 How to Stuff It Properly Without Tearing?
Use a small funnel or a cut-off plastic bottle as a stuffing tool.
Don’t press the rice too tightly inside — let it settle naturally so it doesn’t burst while cooking.
If the mombar is too thick, make a tiny hole at the other end before sealing it to release steam.
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.
