Ingredients with Measurements:
- 2 cups of amasi (sour milk)
- 2 cups of mixed vegetables (carrots, potatoes, onions, and green beans)
- 1 tablespoon of olive oil
- 1 teaspoon of salt
- 1 teaspoon of black pepper
- 1 teaspoon of paprika
- 1 teaspoon of garlic powder
- 2 cups of water
- 1 tablespoon of cornstarch
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
- Measuring cups and spoons
- Mixing bowl
Step-by-step instructions:
1. Wash and chop the vegetables into bite-sized pieces.
2. Heat the olive oil in a large pot or Dutch oven over medium heat.
3. Add the chopped vegetables to the pot and sauté for 5-7 minutes, stirring occasionally.
4. Add the salt, black pepper, paprika, and garlic powder to the pot and stir well.
5. Pour in the water and amasi, and stir to combine.
6. Bring the stew to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the vegetables are tender.
7. In a small bowl, mix the cornstarch with 1 tablespoon of water until smooth.
8. Add the cornstarch mixture to the stew and stir well.
9. Let the stew simmer for an additional 5 minutes, or until it thickens to your desired consistency.
10. Serve hot with your favorite side dish.
Time:
Preparation time: 15 minutes
Cooking time: 30-35 minutes
5. Temperature:
Medium heat for sautéing and boiling, low heat for simmering.
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories: 130
Fat: 4g
Carbohydrates: 18g
Protein: 6g
Sodium: 520mg
Fiber: 4g
Substitutions for ingredients:
- You can use any vegetables you like in this recipe, such as squash, zucchini, or bell peppers.
- If you don't have amasi, you can use plain yogurt or buttermilk instead.
Variations:
- Add cooked chicken or beef to the stew for a heartier meal.
- Use different spices to change up the flavor, such as cumin or turmeric.
- Add a can of drained and rinsed chickpeas for extra protein.
Tips and tricks:
- Be sure to stir the stew occasionally while it's simmering to prevent it from sticking to the bottom of the pot.
- If the stew is too thick, add more water or amasi to thin it out.
- Taste the stew before serving and adjust the seasoning as needed.
Storage instructions:
- Store any leftover stew in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the stew in a pot over medium heat, stirring occasionally, until heated through.
Presentation ideas:
- Serve the stew in individual bowls, garnished with fresh herbs or a dollop of sour cream.
Garnishes:
- Fresh herbs, such as parsley or cilantro
- A dollop of sour cream or Greek yogurt
- Crusty bread for dipping
Pairings:
- Serve the stew with a side of rice or quinoa.
- A green salad or roasted vegetables would also be a great side dish.
Suggested side dishes:
- Rice or quinoa
- Green salad
- Roasted vegetables
- Crusty bread
Troubleshooting advice:
- If the stew is too thin, add more cornstarch mixed with water to thicken it.
- If the stew is too thick, add more water or amasi to thin it out.
Food safety advice:
- Be sure to cook the vegetables until they are tender and the stew is heated through to avoid any foodborne illnesses.
Food history:
- Amasi is a traditional South African fermented milk product that has been consumed for centuries.
Flavor profiles:
- This stew has a creamy and tangy flavor from the amasi, with a hint of spice from the paprika and garlic powder.
Serving suggestions:
- Serve the stew in a large pot or Dutch oven for a rustic and cozy presentation.
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Region: South African