Ingredients with Measurements:
- 1 cup dried lentils
- 2 cups water
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 cups araza fruit, peeled and chopped
- 1 can diced tomatoes (14 oz)
- 2 cups vegetable broth
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh cilantro for garnish
Special equipment needed:
- Large pot
- Wooden spoon
- Cutting board
- Chef's knife
Step-by-step instructions:
1. Rinse the lentils and place them in a large pot with 2 cups of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the lentils are tender.
2. While the lentils are cooking, heat the olive oil in a separate pot over medium heat. Add the chopped onion and garlic and cook until softened, about 5 minutes.
3. Add the chopped araza fruit to the pot with the onions and garlic. Cook for 5-7 minutes or until the araza is slightly softened.
4. Add the can of diced tomatoes, vegetable broth, cumin, paprika, salt, and pepper to the pot with the araza. Stir to combine.
5. Once the lentils are cooked, drain any excess water and add them to the pot with the araza and tomato mixture. Stir to combine.
6. Bring the stew to a simmer and cook for an additional 10-15 minutes or until the araza is tender and the flavors have melded together.
7. Serve the stew hot, garnished with fresh cilantro.
- Time:
Preparation time: 15 minutes
- Cooking time: 45 minutes
Temperature:
- Stovetop: medium heat
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 215
- Fat: 3g
- Carbohydrates: 38g
- Protein: 13g
- Fiber: 15g
- Sodium: 580mg
Substitutions for ingredients:
- Lentils: You can use any type of lentils you have on hand, such as green or brown lentils.
- Araza: If you can't find araza, you can substitute with another fruit such as mango or papaya.
- Vegetable broth: You can use chicken or beef broth if you prefer.
Variations:
- Add some diced potatoes or sweet potatoes to the stew for extra heartiness.
- Use different spices such as curry powder or chili powder to change up the flavor.
- Add some chopped kale or spinach to the stew for extra nutrition.
Tips and tricks:
- Be sure to rinse the lentils before cooking to remove any debris.
- If you prefer a thicker stew, you can add a tablespoon of cornstarch mixed with water to the pot and stir until thickened.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Storage instructions:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
- Serve the stew in individual bowls with a sprig of fresh cilantro on top.
Garnishes:
- Fresh cilantro
Pairings:
- Serve with crusty bread or rice for a complete meal.
Suggested side dishes:
- Roasted vegetables
- Green salad
Troubleshooting advice:
- If the stew is too thick, you can add more vegetable broth or water to thin it out.
Food safety advice:
- Be sure to cook the lentils thoroughly to avoid any potential foodborne illness.
Food history:
- Araza is a tropical fruit native to South America that is similar in taste and texture to a guava.
Flavor profiles:
- The stew has a slightly sweet and tangy flavor from the araza fruit, with a hint of smokiness from the paprika and cumin.
Serving suggestions:
- Serve the stew as a main course for a vegetarian meal.
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