---
category: health
focus_id: health_glucose
calculator_goal: glycemic
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

# Combined-spice meal research — `health` / `health_glucose`

**Calculator goal:** `glycemic`

This file lists **five** world-food patterns where **multiple herbs/spices share one cooking phase** (marinade, bloom, curry base, braise, wet rub), aligned with HERBIX **combined_recipe** semantics in [`app/calculator.html`](../../../app/calculator.html).

**Evidence tier:** Culinary tradition + general press/test-kitchen sources linked below—not RCT evidence for disease outcomes.

## Meal 1: Bean shakshuka (no eggs)

- **Diet:** vegetarian
- **Protein anchor:** white beans or chickpeas
- **Combined spices (representative):** same cumin–paprika sauce as egg shakshuka
- **Technique:** Beans simmered in combined spice tomato base.
- **HERBIX mapping:** Subplan `health_glucose` → calculator goal `glycemic`. Use **Recipe combine mode: Combined spices** when this dish carries most daily spice load.
- **Culinary disclaimer:** Educational ideas only—not medical advice, not therapeutic dosing.

### References

- [BBC Food — shakshuka](https://www.bbc.com/food/search?q=shakshuka)

### Nutritional research (protein anchor only)

**Anchor:** `white beans or chickpeas` (normalised: `chickpeas`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~164 kcal (~686 kJ)**, **~8.9 g** protein, **~2.6 g** fat, **~27 g** carb, **~7.6 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Higher protein and fat than many pulses; folate and manganese.
- **UK composition tables (CoFID):** [McCance and Widdowson’s CoFID](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

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## Meal 2: Black bean soup cumin oregano garlic

- **Diet:** vegetarian
- **Protein anchor:** black beans
- **Combined spices (representative):** cumin, oregano, garlic, paprika, bay
- **Technique:** One-pot simmer after blooming spices.
- **HERBIX mapping:** Subplan `health_glucose` → calculator goal `glycemic`. Use **Recipe combine mode: Combined spices** when this dish carries most daily spice load.
- **Culinary disclaimer:** Educational ideas only—not medical advice, not therapeutic dosing.

### References

- [Serious Eats — black bean soup](https://www.seriouseats.com/search?q=black+bean+soup)

### Nutritional research (protein anchor only)

**Anchor:** `black beans` (normalised: `black beans`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~132 kcal (~552 kJ)**, **~8.9 g** protein, **~0.5 g** fat, **~24 g** carb, **~8.7 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Fibre-forward; non-heme iron and folate—pair with vitamin C–rich foods for iron absorption context.
- **UK composition tables (CoFID):** [McCance and Widdowson’s CoFID](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

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## Meal 3: Chana masala (chickpea curry)

- **Diet:** vegetarian
- **Protein anchor:** chickpeas
- **Combined spices (representative):** cumin seed toast; coriander, turmeric, chili; finish garam masala
- **Technique:** Fry ground spices together in oil after aromatics; simmer with tomato.
- **HERBIX mapping:** Subplan `health_glucose` → calculator goal `glycemic`. Use **Recipe combine mode: Combined spices** when this dish carries most daily spice load.
- **Culinary disclaimer:** Educational ideas only—not medical advice, not therapeutic dosing.

### References

- [Holy Cow Vegan — Chana masala](https://holycowvegan.net/chana-masala/)
- [Vegan Richa — Chole](https://www.veganricha.com/chana-masalachole-chickpea-curry-vegan/)

### Nutritional research (protein anchor only)

**Anchor:** `chickpeas` (normalised: `chickpeas`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~164 kcal (~686 kJ)**, **~8.9 g** protein, **~2.6 g** fat, **~27 g** carb, **~7.6 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Higher protein and fat than many pulses; folate and manganese.
- **UK composition tables (CoFID):** [McCance and Widdowson’s CoFID](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

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## Meal 4: Moroccan chicken or lamb tagine

- **Diet:** omnivore
- **Protein anchor:** chicken or lamb
- **Combined spices (representative):** cumin, ginger, turmeric, cinnamon, saffron, paprika; optional cardamom, clove
- **Technique:** Bloom spices with onions in oil; braise covered with vegetables or dried fruit.
- **HERBIX mapping:** Subplan `health_glucose` → calculator goal `glycemic`. Use **Recipe combine mode: Combined spices** when this dish carries most daily spice load.
- **Culinary disclaimer:** Educational ideas only—not medical advice, not therapeutic dosing.

### References

- [NYT Cooking — How to make tagine](https://cooking.nytimes.com/guides/36-how-to-make-tagine)
- [BBC Food — Moroccan lamb tagine](https://www.bbc.com/food/recipes/moroccanlambtagine_6696)

### Nutritional research (protein anchor only)

**Anchor:** `chicken or lamb` (normalised: `lamb`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~206 kcal (~862 kJ)**, **~26 g** protein, **~11 g** fat, **~0 g** carb, **~0 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Red meat; fat level depends on cut (shoulder vs loin).
- **UK composition tables (CoFID):** [McCance and Widdowson’s CoFID](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

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## Meal 5: Keema (garam masala ground meat curry)

- **Diet:** omnivore
- **Protein anchor:** ground lamb or beef
- **Combined spices (representative):** whole pepper, cardamom, cinnamon bloom; then coriander, cumin, turmeric, chili
- **Technique:** Two-stage whole + ground spice cook in one pan.
- **HERBIX mapping:** Subplan `health_glucose` → calculator goal `glycemic`. Use **Recipe combine mode: Combined spices** when this dish carries most daily spice load.
- **Culinary disclaimer:** Educational ideas only—not medical advice, not therapeutic dosing.

### References

- [America’s Test Kitchen — Keema](https://www.americastestkitchen.com/recipes/13684-keema-garam-masala-spiced-ground-bea)

### Nutritional research (protein anchor only)

**Anchor:** `ground lamb or beef` (normalised: `beef sirloin`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~204 kcal (~854 kJ)**, **~27 g** protein, **~10 g** fat, **~0 g** carb, **~0 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Heme iron, zinc, vitamin B12; saturated fat varies by trim.
- **UK composition tables (CoFID):** [McCance and Widdowson’s CoFID](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

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