Haraq Osbao Lentil & Tamarind Stew
Damascene haraq osbao ('burnt his finger') is the pride of authentic Levantine cooking: a mosaic of brown lentils and dough strips cooked in a sour sauce of tamarind and pomegranate molasses, topped with crisp bread, caramelised onions and pomegranate seeds. It has a low glycemic index (clinically reviewed estimate ≈45), thanks to the abundance of lentils and the acidity of the tamarind.
Glycemic index
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Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Eat it as a main dish with a spoon; focus on the fresh pomegranate seeds and coriander and don't overdo the fried bread on top.
Best preparation methods
Replace fried white bread with oven-toasted brown bread, and use natural soaked tamarind without added sugar.
Important Nutritional Note
The acidity of the tamarind and natural pomegranate molasses slows stomach emptying and reduces the sudden rise in glucose after the meal.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 220 kcal | 550 kcal |
| Protein | 8.5 g | 21.2 g |
| Carbohydrate | 36 g | 90 g |
| Available carbohydrate | 28.8 g | 72 g |
| Fat | 5.5 g | 13.8 g |
| Dietary fibre | 7.2 g | 18 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Arabic dishes with a glycemic index (37), it ranks 24 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is haraq osbao suitable for people with diabetes?
Yes, in moderation: its glycemic index is low (≈45) thanks to the lentils and natural acidity; just limit the fried onions and bread on top.
What is the nutritional value of a plate of haraq osbao (250 g)?
It provides about 550 kcal, 21 g of protein, 14 g of fat (mostly from olive oil) and 90 g of fibre-rich carbohydrate (18 g of it fibre).
Why does the dish have such an amusing name?
The folk story goes that the cook could not wait to taste its tangy, irresistible flavour, dipped a finger into the boiling pot and burnt it!
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.