Potato, Pea and Couscous Hash

Moroccan Potato, Pea and Couscous Hash Recipe - Vegetarian Food

Region / culture: Morocco | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

Potato, Pea and Couscous Hash is a delicious and nutritious dish that combines the flavors of potatoes, peas, and couscous in a hearty and satisfying meal. This recipe is perfect for a quick and easy weeknight dinner or a weekend brunch.

History

The origins of this recipe are not clear, but it is likely that it was inspired by traditional Mediterranean and Middle Eastern cuisine. Potatoes, peas, and couscous are commonly used ingredients in these regions, and combining them in a hash is a creative and flavorful twist on classic dishes.

Ingredients

1 tbsp olive oil
1 large onion, chopped
1 large green or red bell pepper, chopped
1 ripe large tomato, halved, seeded and chopped
1 medium clove garlic, minced
1 tsp paprika
2 cups low-sodium vegetable broth
1.5 cups peeled diced all-purpose potatoes (0.5 inch pieces)
1 cup frozen peas
0.75 tsp salt
1.25 cups uncooked couscous
2 tbsp chopped fresh parsley

How to prepare

In a large nonstick skillet, heat oil over medium heat. Add onion and bell pepper and cook, stirring often, until onion is softened, about 7 minutes. Add tomato, garlic, and paprika and cook, stirring, for 1 minute.
Stir in broth, potatoes, peas, and salt. Season with freshly ground pepper to taste. Bring to a boil, cover, reduce heat to low, and simmer until potatoes are tender, about 8 minutes.
Gradually stir in couscous, adding it in a stream, and parsley. Return mixture to a simmer, cover, and cook (without lifting the lid) for 1 minute. Remove from heat and let stand, covered, for 5 minutes. Gently fluff the hash with a fork. Wait for a few more minutes, then serve hot.

Variations

Add cooked chickpeas or tofu for extra protein.
Substitute sweet potatoes for regular potatoes for a different flavor profile.
Use quinoa or rice instead of couscous for a gluten-free option.

Cooking Tips & Tricks

Be sure to chop the vegetables into uniform pieces to ensure even cooking.

- Use low-sodium vegetable broth to control the salt content of the dish.

- Fluff the couscous with a fork after cooking to prevent it from becoming clumpy.

- Feel free to add your favorite herbs and spices to customize the flavor of the hash.

Serving Suggestions

Serve the Potato, Pea and Couscous Hash with a side of fresh salad or steamed vegetables for a complete meal.

- Top with a dollop of Greek yogurt or a sprinkle of feta cheese for added creaminess and flavor.

Cooking Techniques

Simmering, sautéing, and steaming are the main cooking techniques used in this recipe.

Ingredient Substitutions

Use any color bell pepper in place of red bell pepper.

- Substitute fresh peas for frozen peas if available.

- Use any type of potatoes you prefer, such as Yukon Gold or sweet potatoes.

Make Ahead Tips

The Potato, Pea and Couscous Hash can be made ahead of time and stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop before serving.

Presentation Ideas

Garnish the hash with a sprinkle of chopped parsley or cilantro for a pop of color. - Serve in individual bowls or on a platter for a family-style meal.

Pairing Recommendations

Pair this dish with a crisp white wine or a light beer for a refreshing accompaniment.

- Enjoy with a side of crusty bread or pita for a complete meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

- Reheat in the microwave or on the stovetop until heated through before serving.

Nutrition Information

Calories per serving

250

Carbohydrates

- Total Carbohydrates: 45g

- Dietary Fiber: 6g

- Sugars: 4g

Fats

- Total Fat: 4g

- Saturated Fat: 1g

- Trans Fat: 0g

Proteins

- Protein: 6g

Vitamins and minerals

Vitamin A: 15% DV

- Vitamin C: 70% DV

- Iron: 10% DV

- Calcium: 4% DV

Alergens

This recipe is vegetarian and vegan-friendly.

- Contains gluten from couscous.

Summary

This Potato, Pea and Couscous Hash is a balanced meal that provides a good source of carbohydrates, fiber, and essential vitamins and minerals. It is low in fat and calories, making it a healthy option for any meal.

Summary

Potato, Pea and Couscous Hash is a flavorful and nutritious dish that is easy to make and perfect for any meal. With a balance of carbohydrates, protein, and essential vitamins and minerals, this recipe is a healthy and satisfying option for vegetarians and vegans alike. Enjoy this delicious hash with your favorite side dishes and beverages for a complete and satisfying meal.

How did I get this recipe?

I distinctly remember the moment I stumbled upon this recipe for Potato, Pea, and Couscous Hash. It was a hot summer day, and I was visiting my dear friend Maria for lunch. Maria had always been an adventurous cook, and she loved to experiment with different flavors and ingredients. As we sat down at her table, she proudly presented us with a steaming plate of the most delicious hash I had ever laid my eyes on.

The flavors and textures were a perfect blend of savory and sweet, and I knew I had to learn how to make it myself. Maria graciously shared her recipe with me, and I have been making it for my family ever since. Over the years, I have added my own twist to the dish, making it a beloved staple in our household.

The key to this recipe is the combination of the humble potato, the sweet peas, and the light and fluffy couscous. The potatoes provide a hearty base, while the peas add a burst of freshness and color. The couscous ties it all together, absorbing the flavors of the other ingredients and creating a satisfying and filling dish.

To make the Potato, Pea, and Couscous Hash, start by boiling some potatoes until they are fork-tender. While the potatoes are cooking, prepare the couscous according to the package instructions. In a separate pan, sauté some onions and garlic until they are soft and fragrant. Add the cooked potatoes to the pan, along with a generous helping of sweet peas. Season with salt, pepper, and a pinch of red pepper flakes for a bit of heat.

Once the vegetables are cooked through, add the cooked couscous to the pan and stir everything together until well combined. Let the hash cook for a few more minutes, allowing the flavors to meld together. Serve hot, garnished with fresh herbs such as parsley or chives.

I have made this dish countless times for my family, and it never fails to impress. The combination of flavors and textures is truly a delight for the senses. It is the perfect dish for a quick and easy weeknight dinner, or a cozy Sunday brunch.

Over the years, I have shared this recipe with friends and family, and it has become a favorite among all who try it. I love knowing that this simple dish brings joy and comfort to those I care about. Cooking has always been a passion of mine, and I am grateful for the opportunity to share my love of food with others.

As I sit down to enjoy a steaming plate of Potato, Pea, and Couscous Hash with my family, I am reminded of the moment I first discovered this recipe. It is a testament to the power of food to bring people together and create lasting memories. I am grateful for the experiences and people that have inspired me along the way, and I look forward to many more years of cooking and sharing delicious meals with those I love.