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Thiou de Légumes
A vibrant and flavorful vegetable stew, Thiou de Légumes is a hearty and nutritious dish often served as a main course. It features a rich tomato-based sauce simmered with a variety of fresh vegetables, seasoned with traditional Senegalese spices.
🧂 材料
- 4 tbsp Vegetable oil
- 2 large Onions(chopped)
- 4 cloves Garlic(minced)
- 1 inch piece Ginger(grated)
- 4 tbsp Tomato paste
- 1 can (400g) Diced tomatoes
- 4 cups Vegetable broth
- 2 medium Carrots(peeled and sliced)
- 2 medium Potatoes(peeled and cubed)
- 1 medium Sweet potatoes(peeled and cubed)
- 1/4 head Cabbage(shredded)
- 1 cup Green beans(trimmed and cut)
- 1 any color Bell pepper(chopped)
- 1 cup Okra(trimmed)
- 1 tsp Cumin
- 1 tsp Coriander
- 1/2 tsp Turmeric
- 1/4 tsp Cayenne pepper(or to taste)
- to taste Salt
- to taste Black pepper
- for garnish chopped Fresh parsley or cilantro
👨🍳 作り方
- 1
Heat vegetable oil in a large pot or Dutch oven over medium heat. Add chopped onions and sauté until softened, about 5-7 minutes.
- 2
Add minced garlic and grated ginger to the pot and cook for another minute until fragrant.
- 3
Stir in the tomato paste and cook for 2-3 minutes, stirring constantly, until it darkens slightly.
- 4
Add the diced tomatoes, vegetable broth, cumin, coriander, turmeric, and cayenne pepper. Bring to a simmer.
- 5
Add the carrots, potatoes, and sweet potatoes to the pot. Season with salt and black pepper. Cover and simmer for 15-20 minutes, or until the root vegetables are tender.
- 6
Add the shredded cabbage, green beans, bell pepper, and okra to the pot. Stir well, cover, and continue to simmer for another 15-20 minutes, or until all vegetables are tender but not mushy.
- 7
Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley or cilantro.
💡 プロのコツ
- ✓Feel free to add other vegetables like zucchini, eggplant, or cauliflower.
- ✓For a spicier dish, increase the amount of cayenne pepper.
- ✓Serve with rice or couscous for a complete meal.
✨ アレンジアイデア
このレシピを独自にアレンジするためのヒント
- Add chickpeas or lentils for extra protein.
- For a richer flavor, a piece of smoked fish can be added during the simmering process.