Ingredients with Measurements:
- 2 cups fresh or frozen fava beans, shelled
- 1 cup chopped walnuts
- 1 large onion, chopped
- 4 cloves garlic, minced
- 2 tablespoons vegetable oil
- 1 teaspoon turmeric
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cups water
- 1/2 cup chopped fresh dill
- 1/2 cup chopped fresh parsley
- 1/2 cup chopped fresh cilantro
- 1/2 cup sour cream (optional)
Special equipment needed:
- Large pot with lid
- Cutting board
- Chef's knife
- Measuring cups and spoons
- Wooden spoon
Step-by-step instructions:
1. In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté for 5 minutes, or until softened.
2. Add the minced garlic, turmeric, salt, and black pepper to the pot. Stir well and cook for 1-2 minutes, or until fragrant.
3. Add the shelled fava beans to the pot and stir well to coat with the onion and spice mixture.
4. Pour in the water and bring the mixture to a boil. Reduce the heat to low and cover the pot with a lid. Simmer for 30-40 minutes, or until the fava beans are tender.
5. In a separate pan, toast the chopped walnuts over medium heat for 5-7 minutes, or until fragrant and lightly browned.
6. Once the fava beans are tender, add the chopped fresh dill, parsley, and cilantro to the pot. Stir well and cook for 5 minutes.
7. Serve the Baghali Ghatogh hot, topped with the toasted walnuts and a dollop of sour cream (if using).
Time:
Preparation time: 15 minutes
Cooking time: 40 minutes
Temperature:
Medium heat for sautéing and toasting, low heat for simmering
Serving size:
4-6 servings
Nutritional information:
Calories per serving: 280
Fat: 20g
Carbohydrates: 20g
Protein: 10g
Fiber: 8g
Sodium: 400mg
Substitutions for ingredients:
- Fresh fava beans can be substituted with canned or frozen fava beans.
- Chopped fresh dill, parsley, and cilantro can be substituted with other fresh herbs like mint, basil, or tarragon.
- Sour cream can be substituted with plain yogurt or crème fraîche.
Variations:
- Add 1-2 cups of cooked rice or quinoa to the pot for a heartier meal.
- Use different types of nuts like almonds or pistachios instead of walnuts.
- Add 1-2 cups of chopped spinach or kale to the pot for extra greens.
Tips and tricks:
- If using fresh fava beans, blanch them in boiling water for 1-2 minutes before shelling to make the process easier.
- Toast the walnuts in advance and store them in an airtight container for up to a week.
- Adjust the seasoning to taste, adding more salt or pepper as needed.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the Baghali Ghatogh in a pot over low heat, stirring occasionally, until heated through.
Presentation ideas:
Serve the Baghali Ghatogh in individual bowls, topped with the toasted walnuts and a sprig of fresh herbs.
Garnishes:
Fresh herbs like dill, parsley, or cilantro can be used as garnishes.
Pairings:
- Serve with warm bread or naan for dipping.
- Pair with a side salad of mixed greens and a simple vinaigrette.
Suggested side dishes:
- Roasted vegetables like carrots, sweet potatoes, or Brussels sprouts.
- Grilled chicken or fish.
Troubleshooting advice:
- If the fava beans are not tender after 30-40 minutes of simmering, add more water and continue cooking until they are soft.
- If the mixture is too thick, add more water to thin it out.
Food safety advice:
- Make sure to wash the fava beans thoroughly before shelling.
- Store leftovers in the refrigerator and reheat to an internal temperature of 165°F before eating.
Food history:
Baghali Ghatogh is a traditional Persian dish made with fava beans and herbs. It is a popular dish in the northern regions of Iran, where fava beans are abundant.
Flavor profiles:
Baghali Ghatogh has a savory and nutty flavor, with a hint of sweetness from the fava beans. The herbs add a fresh and aromatic note to the dish.
Serving suggestions:
Baghali Ghatogh can be served as a main dish or as a side dish to a larger meal. It is often served with warm bread or rice.
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Region: Iranian