Hasa al-Khadr

Hasa al-Khadr Recipe: Delicious Iraqi Vegetarian Dish

Region / culture: Iraq | Preparation time: 15 minutes | Cooking time: 45 minutes | Servings: 6 |

Vegetarian diet

Introduction

Hasa al-Khadr is a delicious and hearty vegetable stew that originates from the Middle East. This dish is packed with flavor and nutrients, making it a perfect choice for a healthy and satisfying meal.

History

Hasa al-Khadr has been a staple in Middle Eastern cuisine for centuries. It is a popular dish in countries like Saudi Arabia, Jordan, and Lebanon, where it is often served as a comforting and nourishing meal for families.

Ingredients

2 tbsp olive oil (preferably extra virgin)
2 carrots, peeled and diced into 0.25 inch pieces
3 medium potatoes, peeled and diced into 0.5 inch pieces
1 medium onion, diced
4 medium tomatoes, diced
3 garlic cloves, crushed
1 cup fresh cilantro, finely chopped
7 cups vegetable broth (or a mixture of broth and water, half and half)
2 tbsp grated fresh ginger (essential)
2 tsp salt
1 tsp black pepper
1 tsp ground cumin

How to prepare

Heat the oil in a saucepan with a capacity of 6 qt (5.68 liters) or larger on medium heat.
Add carrots, onions, garlic, and ginger.
Stir-fry for approximately 8 minutes.
Add potatoes, tomatoes, and cilantro.
Continue stir-frying for another 5 minutes.
Add the remaining ingredients.
Increase the heat to high and bring the mixture to a boil.
Reduce the heat to simmer.
Cover the saucepan and cook for about 45 minutes or until the vegetables are tender.

Variations

You can customize this recipe by adding other vegetables like zucchini, bell peppers, or eggplant for a different flavor profile. You can also add chickpeas or lentils for extra protein and fiber.

Cooking Tips & Tricks

Make sure to finely chop the cilantro to release its full flavor into the stew.

- Use fresh ginger for the best taste, as dried ginger may not provide the same depth of flavor.

- Adjust the seasoning to your taste preferences by adding more salt, pepper, or cumin as needed.

Serving Suggestions

Hasa al-Khadr can be served with a side of rice or flatbread for a complete and filling meal. You can also garnish it with a dollop of yogurt or a sprinkle of fresh herbs for added flavor.

Cooking Techniques

The key to making a delicious Hasa al-Khadr is to sauté the vegetables until they are tender but still retain their shape. This will ensure that the stew has a nice texture and flavor.

Ingredient Substitutions

If you don't have half and half, you can use coconut milk or almond milk as a dairy-free alternative. You can also use vegetable broth instead of water for a richer flavor.

Make Ahead Tips

You can prepare Hasa al-Khadr ahead of time and store it in the refrigerator for up to 3 days. Simply reheat it on the stove or in the microwave before serving.

Presentation Ideas

Serve Hasa al-Khadr in a large bowl and garnish it with a drizzle of olive oil and a sprinkle of fresh herbs for a beautiful and appetizing presentation.

Pairing Recommendations

Hasa al-Khadr pairs well with a side of couscous or quinoa, as well as a fresh salad or pickled vegetables for a complete and balanced meal.

Storage and Reheating Instructions

Store any leftovers of Hasa al-Khadr in an airtight container in the refrigerator for up to 3 days. Reheat it on the stove or in the microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of Hasa al-Khadr contains around 300 calories, making it a satisfying and nutritious meal option.

Carbohydrates

Each serving of Hasa al-Khadr contains approximately 30 grams of carbohydrates, making it a good source of energy for your body.

Fats

With the olive oil and half and half in this recipe, each serving of Hasa al-Khadr contains around 15 grams of fats, providing essential nutrients for your body.

Proteins

This vegetable stew is a good source of proteins, with each serving containing approximately 8 grams of protein to support muscle growth and repair.

Vitamins and minerals

Hasa al-Khadr is rich in vitamins and minerals, including vitamin C from the tomatoes and cilantro, as well as potassium and fiber from the vegetables.

Alergens

This recipe contains dairy from the half and half, so it may not be suitable for those with lactose intolerance or dairy allergies.

Summary

Overall, Hasa al-Khadr is a well-balanced dish that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals to support your overall health and well-being.

Summary

Hasa al-Khadr is a flavorful and nutritious vegetable stew that is perfect for a comforting and satisfying meal. With a good balance of carbohydrates, fats, proteins, vitamins, and minerals, this dish is a great choice for a healthy and delicious dinner option.

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Hasa al-Khadr. It was a warm summer day, and I was visiting my dear friend Fatima in her cozy kitchen. Fatima was known for her delicious Middle Eastern dishes, and I always looked forward to our cooking sessions together.

As I entered her kitchen that day, I was greeted by the enticing aroma of spices and herbs wafting through the air. Fatima was busy chopping up an array of vibrant vegetables - carrots, zucchini, bell peppers, and tomatoes - all piled high on her cutting board. I watched in awe as she skillfully diced and sliced each vegetable with precision and speed.

Curious about what she was making, I asked Fatima what dish she was preparing. With a twinkle in her eye, she replied, "Hasa al-Khadr, a traditional Lebanese stew that is packed full of flavor and wholesome ingredients. It's a family favorite, and I'd be happy to teach you how to make it."

Eager to learn, I pulled up a chair next to Fatima and watched as she expertly sautéed onions and garlic in a large pot until they were fragrant and golden brown. The kitchen filled with the rich aroma of caramelized onions, and my stomach grumbled in anticipation of the meal to come.

Next, Fatima added a medley of spices - cumin, coriander, paprika, and cinnamon - to the pot, stirring them into the onions until they formed a fragrant paste. The scent of the spices mingled with the sweetness of the onions, creating a tantalizing aroma that made my mouth water.

As Fatima added the chopped vegetables to the pot, she explained the importance of using fresh, seasonal produce in Lebanese cuisine. She spoke of the connection between food and culture, and how each ingredient in a dish tells a story of the land it comes from.

Simmering on the stove, the stew slowly transformed into a rich and hearty dish, the vibrant colors of the vegetables mingling together in a tantalizing dance of flavors. Fatima added chickpeas and lentils to the pot, explaining that they were traditional additions to the dish that added protein and texture.

As the stew simmered, we sat down at the table to enjoy a cup of sweet mint tea and catch up on each other's lives. Fatima told me stories of her childhood in Lebanon, of the fragrant gardens and bustling markets that had inspired her love for cooking.

Finally, the Hasa al-Khadr was ready, the vegetables tender and the broth rich and flavorful. Fatima ladled steaming bowls of stew into colorful ceramic bowls, sprinkling each with fresh parsley and a squeeze of lemon juice.

As I took my first bite of the Hasa al-Khadr, I was transported to a bustling Lebanese market, the scent of spices and herbs filling the air. The stew was a symphony of flavors - earthy lentils, sweet carrots, and tangy tomatoes all coming together in perfect harmony.

As I savored each spoonful of the stew, I knew that this recipe would become a treasured part of my culinary repertoire. Fatima's guidance and expertise had given me not just a delicious meal, but a deeper understanding of the connection between food, culture, and tradition.

And so, whenever I make Hasa al-Khadr in my own kitchen, I think back to that sunny day in Fatima's kitchen, where I first learned the art of cooking this traditional Lebanese dish. The recipe may have come from her, but the love and passion I pour into every batch of stew are all my own.