Ingredients with Measurements:
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 head of broccoli, chopped into florets
- 1 can of diced tomatoes (14.5 oz)
- 1 can of chickpeas, drained and rinsed (15 oz)
- 1 tsp smoked paprika
- 1 tsp cumin
- 1 tsp turmeric
- Salt and pepper to taste
- 2 tbsp olive oil
- 1/4 cup chopped fresh parsley
Special equipment needed:
- Large skillet or wok
Step-by-step instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic and sauté for 2-3 minutes until the onion is translucent.
3. Add the red and green bell peppers and sauté for another 2-3 minutes.
4. Add the broccoli florets and sauté for 5-7 minutes until they are tender.
5. Add the can of diced tomatoes, chickpeas, smoked paprika, cumin, turmeric, salt, and pepper. Stir to combine.
6. Reduce the heat to medium and let the mixture simmer for 10-15 minutes until the flavors have melded together.
7. Serve hot, garnished with chopped fresh parsley.
Time:
Preparation time: 15 minutes
Cooking time: 25 minutes
5. Temperature:
Medium-high heat for sautéing, medium heat for simmering.
Serving size:
4 servings
Nutritional information:
Calories per serving: 220
Total fat: 8g
Saturated fat: 1g
Cholesterol: 0mg
Sodium: 390mg
Total carbohydrates: 31g
Dietary fiber: 9g
Sugar: 10g
Protein: 9g
Substitutions for ingredients:
- You can use any color bell pepper you prefer.
- You can use canned or fresh tomatoes.
- You can use any type of beans instead of chickpeas.
Variations:
- You can add other vegetables such as zucchini, carrots, or mushrooms.
- You can add cooked chicken or shrimp for a non-vegetarian version.
- You can add a dollop of Greek yogurt or sour cream on top for extra creaminess.
Tips and tricks:
- Make sure to chop the vegetables into similar-sized pieces for even cooking.
- You can add a splash of vegetable broth or water if the mixture becomes too dry.
- Adjust the seasonings to your taste.
Storage instructions:
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve in a large bowl or on individual plates.
Garnishes:
Chopped fresh parsley, cilantro, or green onions.
Pairings:
This dish pairs well with rice, quinoa, or couscous.
Suggested side dishes:
A simple green salad or roasted vegetables.
Troubleshooting advice:
If the vegetables are not cooking evenly, you can cover the skillet with a lid to help steam them.
Food safety advice:
Make sure to wash all vegetables before using them.
Food history:
Achimhatsal is a traditional Libyan dish that is typically made with eggplant and tomatoes. This version uses broccoli instead of eggplant for a healthier twist.
Flavor profiles:
This dish is savory and slightly spicy with a hint of smokiness from the paprika.
Serving suggestions:
Serve with a side of bread or pita for dipping.
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Region: Korean