Garbanzos and Swiss Chard in the Style of the Tunisian Sahel (Morshan)

Garbanzos and Swiss Chard in the Style of the Tunisian Sahel (Morshan) Recipe - Vegetarian Delight from Switzerland & Tunisia

Region / culture: Switzerland, Tunisia | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

Garbanzos and Swiss Chard in the Style of the Tunisian Sahel (Morshan)

Garbanzos and Swiss Chard in the Style of the Tunisian Sahel, also known as Morshan, is a flavorful and nutritious dish that combines the earthy taste of garbanzos with the vibrant green of Swiss chard. This recipe is a perfect example of North African cuisine, with its bold flavors and healthy ingredients.

History

The recipe for Garbanzos and Swiss Chard in the Style of the Tunisian Sahel has its roots in the traditional cuisine of the Sahel region of Tunisia. This region is known for its use of fresh vegetables, legumes, and spices in their dishes. The combination of garbanzos and Swiss chard is a classic pairing in Tunisian cooking, as both ingredients are readily available and provide a good source of nutrients.

Ingredients

0.75 lb (340 g) of swiss chard leaves, stemmed, rinsed, and torn into large pieces
2 large cloves of garlic, peeled
0.5 tsp of coarse salt
1 tsp of ground coriander
1 small dried red chile
2 tbsp of olive oil
0.5 cup of minced onion
2 tsp of tomato paste
1 cup of basic cooked garbanzos, with 0.75 cup of cooking liquid
1 lemon, cut into wedges (optional)

How to prepare

In a pot, steam, parboil, or microwave the chard leaves until tender, about 5 minutes.
Set the leaves in a colander to drain.
Squeeze out excess moisture and shred them coarsely.
Crush the garlic in a mortar with salt, coriander, and chili until a thick, crumbly paste forms.
Heat olive oil in a 10-inch skillet and sauté the onion until pale golden.
Add the garlic paste and tomato paste, and stir into the oil until sizzling.
Add the chard, cooked garbanzos, and cooking liquid, and cook, stirring occasionally, for 10 minutes.
Remove from heat and let it stand until ready to serve (the contents of the skillet should be very moist but not soupy. For a looser texture, stir in more garbanzo cooking liquid).
Serve warm, at room temperature, or cold with lemon wedges.

Variations

Add diced tomatoes or bell peppers for extra flavor and color.
Stir in some chopped fresh herbs like parsley or cilantro before serving.
Top with crumbled feta cheese or a dollop of yogurt for a creamy finish.

Cooking Tips & Tricks

Make sure to thoroughly rinse and drain the Swiss chard leaves to remove any dirt or grit.

- Crushing the garlic with salt, coriander, and chili in a mortar will help release the flavors and create a fragrant paste.

- Adjust the amount of chili to suit your spice preference. You can also remove the seeds for a milder heat.

- For a creamier texture, you can blend some of the cooked garbanzos with the cooking liquid before adding them to the skillet.

Serving Suggestions

This dish can be served as a main course with a side of couscous or crusty bread. You can also enjoy it as a side dish alongside grilled meats or fish.

Cooking Techniques

Steaming or parboiling the Swiss chard leaves will help soften them before adding them to the skillet.

- Sautéing the onion until golden will enhance its sweetness and flavor.

- Cooking the garbanzos with the chard and spices will allow the flavors to meld together.

Ingredient Substitutions

You can use kale or spinach instead of Swiss chard in this recipe.

- If you don't have coriander, you can use cumin or paprika as a substitute.

- Chickpeas can be used in place of garbanzos if preferred.

Make Ahead Tips

You can prepare the chard leaves and garlic paste ahead of time and store them in the refrigerator until ready to cook. The dish can also be reheated and enjoyed the next day.

Presentation Ideas

Garnish the dish with a drizzle of olive oil, a sprinkle of paprika, or a handful of toasted pine nuts for an elegant touch. Serve it in a colorful ceramic bowl for a beautiful presentation.

Pairing Recommendations

Garbanzos and Swiss Chard in the Style of the Tunisian Sahel pairs well with a crisp white wine like Sauvignon Blanc or a light red wine like Pinot Noir. You can also enjoy it with a glass of mint tea for a traditional Tunisian experience.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the dish in a skillet over low heat, stirring occasionally, until warmed through. Add a splash of water or broth if needed to prevent sticking.

Nutrition Information

Calories per serving

Each serving of Garbanzos and Swiss Chard in the Style of the Tunisian Sahel contains approximately 250 calories. This makes it a satisfying and nutritious meal option.

Carbohydrates

Each serving of Garbanzos and Swiss Chard in the Style of the Tunisian Sahel contains approximately 30 grams of carbohydrates. Carbohydrates are an important source of energy for the body and can help fuel your daily activities.

Fats

This dish is relatively low in fat, with each serving containing around 8 grams of fat. The olive oil used in the recipe provides heart-healthy monounsaturated fats, which can help lower cholesterol levels.

Proteins

Garbanzos are a good source of plant-based protein, with each serving of this dish providing around 10 grams of protein. Protein is essential for building and repairing tissues in the body.

Vitamins and minerals

Swiss chard is rich in vitamins A, C, and K, as well as minerals like iron and magnesium. These nutrients are important for maintaining healthy skin, bones, and immune function.

Alergens

This recipe contains garlic and onion, which are common allergens for some individuals. If you have allergies to these ingredients, you can omit them or substitute with other seasonings.

Summary

Overall, Garbanzos and Swiss Chard in the Style of the Tunisian Sahel is a nutrient-dense dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals. It is a healthy and flavorful option for a satisfying meal.

Summary

Garbanzos and Swiss Chard in the Style of the Tunisian Sahel is a delicious and nutritious dish that showcases the flavors of North African cuisine. With its combination of garbanzos, Swiss chard, and aromatic spices, this recipe is sure to become a favorite in your kitchen. Enjoy it as a main course or side dish for a satisfying meal that is both healthy and flavorful.

How did I get this recipe?

I can still remember the exact moment I stumbled upon this recipe for Garbanzos and Swiss Chard in the Style of the Tunisian Sahel, known as Morshan. It was a warm summer day in the bustling souk of Tunis, and I had been wandering through the narrow alleys lined with colorful stalls selling spices, textiles, and all sorts of exotic ingredients.

As I meandered through the crowds, the enticing aroma of spices and herbs wafted through the air, drawing me towards a small, unassuming stall tucked away in a corner. There, a kind, elderly Tunisian woman was preparing a delicious-smelling dish in a large, steaming pot. Intrigued, I approached her and asked what she was making.

With a warm smile, she told me about Morshan, a traditional Tunisian dish made with garbanzos, Swiss chard, and a mix of flavorful spices. She explained that it was a popular dish in the Tunisian Sahel region, known for its rich, earthy flavors and hearty ingredients.

Intrigued by the description, I asked her if she would be willing to share the recipe with me. To my delight, she nodded, and with a twinkle in her eye, she began to recite the ingredients and steps needed to make Morshan.

I listened intently, taking mental notes as she spoke. The recipe called for garbanzos, Swiss chard, onions, garlic, tomatoes, cumin, paprika, and a dash of harissa for a spicy kick. The method was simple but required patience and attention to detail to achieve the perfect balance of flavors.

After thanking the kind woman profusely for sharing her recipe, I hurried back to my small kitchen in the heart of the medina, eager to recreate the dish for myself. As I chopped the fresh vegetables and sautéed them in fragrant spices, the familiar scents of Tunisian cuisine filled the air, transporting me back to that bustling souk and the kind woman who had shared her culinary wisdom with me.

The dish simmered gently on the stove, the garbanzos and Swiss chard melding together in a harmonious blend of flavors and textures. As I took my first bite of Morshan, I was instantly transported to the sun-drenched shores of the Tunisian Sahel, where the salty sea breeze mingled with the heady scent of spices and herbs.

From that day on, Morshan became a staple in my culinary repertoire, a dish that never failed to evoke memories of that chance encounter in the souk of Tunis. Over the years, I have shared the recipe with friends and family, each time passing on the story of how I came to learn it from a kind Tunisian woman in a bustling marketplace.

Now, whenever I make Morshan, I am reminded of the power of food to connect us across borders and cultures, to bring us together in a shared appreciation of flavors and traditions. And as I sit down to savor a steaming bowl of garbanzos and Swiss chard in the style of the Tunisian Sahel, I am grateful for the serendipitous encounter that led me to discover this delicious and comforting dish.