Tunisian Vegetable Stew

Tunisian Vegetable Stew Recipe

Region / culture: Tunisia | Servings: 4

Introduction

Tunisian Vegetable Stew is a flavorful and hearty dish that is perfect for a comforting meal. This stew is packed with a variety of vegetables and spices that come together to create a delicious and satisfying dish.

History

Tunisian Vegetable Stew has its roots in Tunisian cuisine, which is known for its bold flavors and use of fresh ingredients. This stew is a popular dish in Tunisia and is often enjoyed as a main course or side dish.

Ingredients

1.5 cups thinly sliced onions
2 tbsp olive oil
3 cups thinly sliced cabbage
a dash of salt
1 large green bell pepper, cut in thin strips
2 tsp ground coriander
0.5 tsp turmeric
0.25 tsp cinnamon
0.13 tsp cayenne pepper (or to taste)
1 28 oz (794 g) can undrained, chopped tomato
1 16 oz (454 g) can drained garbanzo beans
0.33 cup currents or raisins
1 tbsp fresh lemon juice
2 cups cooked couscous (see instructions below)
4 tbsp feta cheese
toasted slivered almonds
salt, to taste

How to prepare

In a large non-stick dutch oven, sauté the onions in olive oil for 5 minutes, or until softened.
Add the cabbage, sprinkle with salt, and continue to sauté for at least 5 minutes, stirring occasionally.
Add the bell pepper, coriander, turmeric, cinnamon, and Cayenne to the pot and sauté for another minute or so.
Stir in the tomatoes, chickpeas, and currents or raisins, and simmer, covered, for about 15 minutes, until the vegetables are just tender.
Add the lemon juice and salt to taste.
Serve over couscous, top with crumbled feta cheese, and toasted almonds if you like.

Variations

Add diced carrots or sweet potatoes for added sweetness and texture.
Substitute chickpeas with white beans or lentils for a different protein source.
Add a dollop of Greek yogurt or a squeeze of lemon juice for a tangy twist.

Cooking Tips & Tricks

Make sure to thinly slice the onions and cabbage to ensure that they cook evenly and become tender.

- Adjust the amount of cayenne pepper to suit your spice preference.

- Toasting the almonds before adding them to the stew will enhance their flavor and add a nice crunch.

- Serve the stew over couscous for a complete and satisfying meal.

Serving Suggestions

Serve the Tunisian Vegetable Stew over cooked couscous and top with crumbled feta cheese and toasted almonds for added flavor and texture.

Cooking Techniques

Sauté the vegetables in a non-stick dutch oven to ensure even cooking and prevent sticking.

- Simmer the stew covered to allow the flavors to meld together and the vegetables to become tender.

Ingredient Substitutions

Use red bell pepper instead of green bell pepper for a sweeter flavor.

- Substitute raisins with dried apricots or prunes for a different flavor profile.

- Use quinoa or rice instead of couscous for a gluten-free option.

Make Ahead Tips

The Tunisian Vegetable Stew can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stove or in the microwave before serving.

Presentation Ideas

Serve the Tunisian Vegetable Stew in individual bowls and garnish with fresh herbs, such as parsley or cilantro, for a pop of color.

Pairing Recommendations

Pair the Tunisian Vegetable Stew with a side of crusty bread or a simple green salad for a complete and satisfying meal.

Storage and Reheating Instructions

Store any leftovers of the Tunisian Vegetable Stew in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave until heated through before serving.

Nutrition Information

Calories per serving

Calories per serving: 300

Carbohydrates

Carbohydrates: 45g

Fats

Total Fat: 8g

Saturated Fat: 2g

Proteins

Protein: 10g

Vitamins and minerals

Vitamin A: 15%

Vitamin C: 70%

Calcium: 10%

Iron: 15%

Alergens

Contains: Tree nuts (almonds), dairy (feta cheese)

Summary

Tunisian Vegetable Stew is a nutritious dish that is rich in carbohydrates, fats, proteins, vitamins, and minerals. It is a well-balanced meal that is sure to satisfy your hunger and provide you with essential nutrients.

Summary

Tunisian Vegetable Stew is a delicious and nutritious dish that is perfect for a comforting meal. Packed with a variety of vegetables, spices, and protein-rich chickpeas, this stew is sure to satisfy your hunger and provide you with essential nutrients. Serve over couscous and top with feta cheese and toasted almonds for a complete and satisfying meal. Enjoy!

How did I get this recipe?

The memory of discovering this recipe for the first time is a happy memory that I hold dear to my heart. It was many years ago, during one of my adventures in Tunisia, when I stumbled upon a small family-run restaurant nestled in the bustling streets of Tunis. The tantalizing aroma of spices and herbs filled the air, drawing me in like a moth to a flame.

As I settled into a cozy corner table, the kind old woman who owned the restaurant approached me with a warm smile. She introduced herself as Fatima and welcomed me with open arms. I could tell right away that she was a master in the kitchen, her hands moving with precision and grace as she prepared the most delicious dishes I had ever tasted.

One particular dish caught my eye - a colorful medley of vegetables simmering in a fragrant tomato broth. Fatima called it Tunisian Vegetable Stew, a traditional dish that has been passed down through generations in her family. Intrigued by the exotic flavors and vibrant colors, I asked her if she would be willing to share the recipe with me.

To my delight, Fatima agreed and invited me into her bustling kitchen. She showed me how to chop the vegetables, explaining the importance of each ingredient and how they all come together to create a harmonious symphony of flavors. The secret, she said, lay in the careful balance of spices - a pinch of cinnamon for warmth, a dash of cumin for depth, and a sprinkle of harissa for a fiery kick.

As the stew simmered on the stove, filling the kitchen with its intoxicating aroma, Fatima regaled me with stories of her childhood in Tunisia. She spoke of lazy afternoons spent in the sun-drenched fields, picking fresh vegetables from the garden and learning the art of cooking from her mother and grandmother. Her eyes sparkled with nostalgia as she reminisced about the simple joys of family meals shared around a table laden with delicious food.

I left Fatima's restaurant that day with a full belly and a heart brimming with gratitude. The recipe for Tunisian Vegetable Stew had become a treasured addition to my collection, a reminder of the kindness and generosity of strangers who had welcomed me into their world with open arms.

Over the years, I have made Fatima's Tunisian Vegetable Stew countless times, each batch a tribute to the rich tapestry of flavors and memories that I have collected on my culinary journey. I have shared the recipe with friends and family, passing on the tradition of this humble yet flavorful dish to the next generation.

As I stand in my own kitchen now, stirring a pot of bubbling stew on the stove, I can't help but smile as the familiar scents waft through the air. The memory of that day in Tunisia, of Fatima's warm smile and generous spirit, lives on in every spoonful of Tunisian Vegetable Stew that I serve.

And so, as I ladle out bowls of steaming stew to my loved ones gathered around the table, I am filled with a sense of gratitude for the culinary adventures that have shaped me into the cook I am today. For it is through these simple moments of sharing food and stories that we forge connections that transcend borders and bring us closer together, one delicious bite at a time.