Ingredients with Measurements:
- 1 cup of balo (pearl barley)
- 1 cup of lentils
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 tablespoon of olive oil
- 1 teaspoon of cumin
- 1 teaspoon of paprika
- 1 teaspoon of salt
- 1/2 teaspoon of black pepper
- 6 cups of vegetable broth
- 1 can of diced tomatoes
- 1 tablespoon of lemon juice
- Fresh parsley, chopped (optional)
Special Equipment Needed:
- Large pot
- Wooden spoon
- Measuring cups and spoons
Step-by-Step Instructions:
1. Rinse the balo and lentils under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat.
3. Add the chopped onion and garlic and sauté for 2-3 minutes until fragrant.
4. Add the chopped carrots and celery and sauté for another 3-4 minutes.
5. Add the cumin, paprika, salt, and black pepper and stir well.
6. Add the rinsed balo and lentils to the pot and stir to combine.
7. Pour in the vegetable broth and diced tomatoes and stir well.
8. Bring the stew to a boil, then reduce the heat to low and let it simmer for 30-40 minutes until the balo and lentils are tender.
9. Stir in the lemon juice and fresh parsley (if using) and serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 40 minutes
Temperature:
Simmer over low heat
Serving size:
This recipe serves 6 people
Nutritional information:
Calories per serving: 250
Total Fat: 3g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 900mg
Total Carbohydrates: 45g
Dietary Fiber: 13g
Sugar: 6g
Protein: 14g
Substitutions for ingredients:
- You can use any type of lentils you prefer.
- If you don't have balo, you can use barley or farro instead.
- You can use chicken or beef broth instead of vegetable broth.
Variations:
- Add chopped kale or spinach to the stew for extra nutrition.
- Add diced potatoes or sweet potatoes for a heartier stew.
- Use different spices such as turmeric or coriander for a different flavor.
Tips and Tricks:
- Rinse the balo and lentils thoroughly before using them to remove any debris.
- If the stew is too thick, add more vegetable broth or water to thin it out.
- If the stew is too thin, let it simmer for a few more minutes until it thickens.
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 low heat until heated through.
Presentation Ideas:
Serve the stew in bowls and garnish with fresh parsley.
Garnishes:
Fresh parsley
Pairings:
- Serve with crusty bread or crackers.
- Pair with a side salad for a complete meal.
Suggested Side Dishes:
- Side salad
- Crusty bread or crackers
Troubleshooting Advice:
- If the stew is too thick, add more vegetable broth or water to thin it out.
- If the stew is too thin, let it simmer for a few more minutes until it thickens.
Food Safety Advice:
- Make sure to rinse the balo and lentils thoroughly before using them.
- Store any leftover stew in an airtight container in the refrigerator for up to 3 days.
Food History:
Balo and lentil stew is a traditional Middle Eastern dish that has been enjoyed for centuries.
Flavor Profiles:
This stew is savory and hearty with a hint of smokiness from the paprika.
Serving Suggestions:
Serve the stew in bowls and pair with crusty bread or crackers for a complete meal.
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Region: Indian