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Marqa Bezra
Tunisian Lentil and Vegetable Stew
A hearty and nutritious stew made with lentils, a variety of vegetables, and aromatic Tunisian spices, perfect for a wholesome meal.
🧂 Ingredientes
- 1.5 cups Brown lentils(rinsed)
- 1 large Onion(chopped)
- 2 medium Carrots(chopped)
- 2 chopped Celery stalks
- 1 can (14.5 oz) Tomatoes(diced, undrained)
- 3 cloves Garlic(minced)
- 6 cups Vegetable broth
- 3 tbsp Olive oil
- 2 tbsp Tomato paste
- 1.5 tsp Cumin
- 1 tsp Coriander(ground)
- 0.5 tsp Turmeric
- 0.5 tsp Paprika
- 1 leaf Bay leaf
- 1 tsp Salt(or to taste)
- 0.5 tsp Black pepper(freshly ground)
- 0.25 cup Fresh parsley(chopped, for garnish)
- Lemon wedges(for serving)
👨🍳 Instruções
- 1
Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion, carrots, and celery. Sauté until softened, about 8-10 minutes.
💡 Dicas Profissionais: Do not brown the vegetables; they should be tender. - 2
Add minced garlic and cook for another minute until fragrant.
💡 Dicas Profissionais: Be careful not to burn the garlic. - 3
Stir in tomato paste, cumin, coriander, turmeric, and paprika. Cook for 1-2 minutes, stirring constantly, until spices are fragrant.
💡 Dicas Profissionais: Toasting the spices enhances their flavor. - 4
Add the rinsed lentils, diced tomatoes (with their juice), vegetable broth, bay leaf, salt, and pepper. Bring to a boil.
💡 Dicas Profissionais: Ensure lentils are well-rinsed to remove any debris. - 5
Reduce heat to low, cover, and simmer for 45-60 minutes, or until lentils are tender and the stew has thickened. Stir occasionally to prevent sticking.
💡 Dicas Profissionais: The cooking time may vary depending on the type of lentils used. - 6
Remove the bay leaf. Taste and adjust seasoning with salt and pepper if needed.
💡 Dicas Profissionais: Lentils absorb salt, so it's important to season at the end. - 7
Ladle the stew into bowls. Garnish with fresh chopped parsley and serve with lemon wedges on the side.
💡 Dicas Profissionais: A squeeze of fresh lemon juice brightens the flavors of the stew.
💡 Dicas Profissionais
- ✓For a thicker stew, mash some of the cooked lentils against the side of the pot.
- ✓Add other vegetables like zucchini, bell peppers, or spinach for extra nutrients.
- ✓This stew can be made ahead of time and reheats well.
✨ Ideias de Variações
Inspiração para sua própria versão desta receita
- Add a pinch of cayenne pepper for a spicy kick.
- Incorporate a can of chickpeas for added texture and protein.
- Serve over couscous or rice for a more substantial meal.