Bulgarian Red Pepper Stew

Bulgarian Red Pepper Stew Recipe

Region / culture: Bulgaria | Preparation time: overnight | Cooking time: 1.5 hour | Servings: 4-6

Introduction

Bulgarian Red Pepper Stew is a hearty and flavorful dish that is perfect for a cozy night in. This stew is packed with protein from the lentils and navy beans, and the red bell peppers add a sweet and tangy flavor. With a blend of herbs and spices, this stew is sure to warm you up from the inside out.

History

Bulgarian Red Pepper Stew has been a staple in Bulgarian cuisine for centuries. This dish is often made during the colder months when red bell peppers are in season. The combination of lentils, navy beans, and red peppers creates a rich and satisfying stew that is perfect for a comforting meal.

Ingredients

0.5 cup dried lentils
0.5 cup dried navy pea beans (small white beans)
2 large onions, chopped
6 medium red bell peppers, seeded and chopped
2 tbsp dried basil
1 tbsp dried marjoram
0.25 tbsp dried thyme
0.25 tbsp cayenne (to taste)
1.5 tbsp paprika
0.25 tbsp salt
0.13 tbsp ground black pepper
3 to 3.5 cups vegetable stock (2 cans)
1 6 oz (170 g) can prune juice
0.25 cup dry red wine (optional)
2 tbsp dry sherry (optional)
0.25 cup tomato paste
plain nonfat yogurt (optional)
fresh parsley

How to prepare

Cover the lentils and navy beans with plenty of water and soak for 4 hours or overnight. Drain.
In a large nonstick saucepan, sauté the onions in sherry, red wine, or stock until soft (about 5 minutes). Stir in the bell pepper and sauté for another 5 minutes.
Add the basil, marjoram, thyme, cayenne pepper, paprika, and another pinch of cayenne pepper. Sauté for a few more minutes.
Pour in the remaining stock, wine, or sherry. Add the drained lentils and beans. Bring to a boil, then reduce the heat and simmer gently for about 1.5 hours or until the beans are soft.
Mix in the tomato paste, prune juice, salt, and pepper to taste. Cook for several more minutes.
If the stew seems too thick, add more stock or water.
Serve garnished with yogurt and chopped parsley.

Variations

Add diced carrots or celery for extra vegetables.
Use different types of beans such as chickpeas or black beans.
Stir in a spoonful of harissa paste for a spicy kick.

Cooking Tips & Tricks

Soaking the lentils and navy beans before cooking helps to reduce the cooking time and ensures that they cook evenly.

- Sautéing the onions and bell peppers before adding the herbs and spices helps to develop the flavors of the stew.

- Adjust the amount of cayenne pepper to suit your taste preferences. Add more for a spicier stew or omit it altogether for a milder flavor.

- Garnish the stew with a dollop of plain nonfat yogurt and fresh parsley for a creamy and fresh finish.

Serving Suggestions

Serve Bulgarian Red Pepper Stew with crusty bread or over a bed of cooked quinoa for a complete meal. Pair it with a side salad for added freshness.

Cooking Techniques

Sauté the onions and bell peppers until they are soft and caramelized.

- Simmer the stew on low heat to allow the flavors to meld together.

- Adjust the seasoning to taste before serving.

Ingredient Substitutions

Use green or yellow bell peppers instead of red bell peppers.

- Substitute vegetable broth for the vegetable stock.

- Use red wine vinegar instead of dry red wine.

Make Ahead Tips

Bulgarian Red Pepper Stew can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat it on the stovetop or in the microwave before serving.

Presentation Ideas

Serve Bulgarian Red Pepper Stew in individual bowls garnished with a dollop of yogurt and a sprinkle of fresh parsley. Add a drizzle of olive oil for extra richness.

Pairing Recommendations

Pair Bulgarian Red Pepper Stew with a glass of red wine such as Merlot or Cabernet Sauvignon. Serve it with a side of crusty bread or a green salad for a complete meal.

Storage and Reheating Instructions

Store any leftovers of Bulgarian Red Pepper Stew in an airtight container in the refrigerator for up to 3 days. Reheat it on the stovetop or in the microwave until heated through.

Nutrition Information

Calories per serving

Each serving of Bulgarian Red Pepper Stew contains approximately 200 calories.

Carbohydrates

Each serving of Bulgarian Red Pepper Stew contains approximately 30 grams of carbohydrates.

Fats

Each serving of Bulgarian Red Pepper Stew contains approximately 1 gram of fat.

Proteins

Each serving of Bulgarian Red Pepper Stew contains approximately 10 grams of protein.

Vitamins and minerals

Bulgarian Red Pepper Stew is a good source of vitamin C, vitamin A, and iron.

Alergens

This recipe is gluten-free and dairy-free. However, it contains legumes (lentils and navy beans) which may be allergens for some individuals.

Summary

Bulgarian Red Pepper Stew is a nutritious and balanced meal that is high in protein and fiber. It is low in fat and calories, making it a healthy option for a satisfying meal.

Summary

Bulgarian Red Pepper Stew is a delicious and nutritious dish that is perfect for a cozy night in. Packed with protein, fiber, and vitamins, this stew is a healthy and satisfying meal option. Serve it with your favorite side dishes for a complete and balanced meal.

How did I get this recipe?

I have a clear memory of the first time I discovered the recipe for Bulgarian Red Pepper Stew. It was during a trip to Bulgaria when I was a young woman. I had always been fascinated by different cultures and their cuisines, so I made it a point to try as many local dishes as possible during my travels. And let me tell you, this stew was a game-changer.

I was wandering through a bustling market in Sofia when the aroma of roasted red peppers and tomatoes caught my attention. I followed my nose to a small stall where an elderly woman was stirring a large pot of simmering stew. The colors were vibrant - bright red peppers, deep green herbs, and rich red tomatoes all melded together in a beautiful, fragrant concoction.

I watched as the woman deftly added spices and herbs to the stew, her hands moving with a practiced ease that spoke of years of experience. Intrigued, I struck up a conversation with her, using my limited Bulgarian vocabulary to ask about the ingredients and techniques she used. She smiled kindly at me, and in broken English, she explained the recipe for Bulgarian Red Pepper Stew.

It was a simple dish, she told me, but one that required patience and attention to detail. The key, she said, was in the slow cooking of the peppers and tomatoes, allowing them to release their natural sweetness and flavors. She also emphasized the importance of using fresh, high-quality ingredients, as they would make all the difference in the final dish.

I watched as she ladled me a generous portion of the stew into a bowl, topping it with a dollop of creamy yogurt and a sprinkle of fresh herbs. The first bite was pure magic - the sweetness of the peppers, the tanginess of the tomatoes, and the richness of the yogurt all came together in a symphony of flavors that danced on my taste buds.

From that moment on, I was hooked. I begged the woman for the recipe, and she graciously wrote it down for me on a scrap of paper, her handwriting elegant and precise. I thanked her profusely and promised to cherish the recipe forever.

When I returned home, I wasted no time in recreating the stew in my own kitchen. I gathered the ingredients - red peppers, tomatoes, onions, garlic, herbs, and spices - and set to work. I roasted the peppers until they were charred and blistered, then peeled off their skins, reveling in the sweet, smoky aroma that filled the air.

I diced the tomatoes and onions, minced the garlic, and chopped the herbs, following the woman's instructions to the letter. I simmered the stew slowly, stirring it occasionally and tasting it as it cooked, adjusting the seasonings until it was just right.

The finished dish was a triumph - a rich, flavorful stew that transported me back to the bustling streets of Sofia with every bite. I served it to my family and friends, who marveled at the complexity of flavors and the depth of the dish. They begged me for the recipe, and I happily obliged, passing on the knowledge that had been gifted to me by that kind woman in the market.

Since that day, Bulgarian Red Pepper Stew has become a staple in my cooking repertoire. It's a dish that never fails to impress, whether I'm serving it to guests at a dinner party or simply enjoying it on a cozy night in. And every time I make it, I think of that lovely woman in the market, and the bond we shared over a shared love of food and culture.

So here it is, my cherished recipe for Bulgarian Red Pepper Stew, passed down from one generation to the next. May it bring you as much joy and satisfaction as it has brought me over the years. Bon appétit!