Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 large onion, diced
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon ground turmeric
- 1 teaspoon ground ginger
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground cardamom
- 1/4 teaspoon cayenne pepper
- 2 cups vegetable broth
- 2 cups cooked lentils
- 2 cups diced calabash
- 1/2 cup diced tomatoes
- 1/4 cup chopped fresh parsley
- Salt and freshly ground black pepper, to taste
Special Equipment Needed:
- Large pot
- Wooden spoon
Step-by-Step Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic and cook, stirring occasionally, until the onion is softened and translucent, about 5 minutes.
3. Add the cumin, coriander, paprika, turmeric, ginger, cinnamon, cardamom, and cayenne pepper and cook, stirring, for 1 minute.
4. Add the vegetable broth, lentils, calabash, and tomatoes and bring to a boil.
5. Reduce the heat to low and simmer, stirring occasionally, until the calabash is tender, about 15 minutes.
6. Stir in the parsley and season with salt and pepper, to taste.
7. Serve hot.
Time:
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Temperature: Medium heat
Serving Size: 4
Nutritional Information:
Calories: 250
Fat: 6g
Carbohydrates: 33g
Protein: 14g
Substitutions for Ingredients:
- Olive oil: Any other cooking oil
- Onion: Shallot or leek
- Lentils: Any other type of bean or legume
- Calabash: Butternut squash or sweet potato
- Tomatoes: Diced canned tomatoes
Variations:
- Add 1 cup of cooked quinoa for a heartier stew.
- Add 1 cup of diced bell peppers for a pop of color.
- Add 1 cup of cooked chickpeas for more protein.
- Add 1/2 cup of coconut milk for a creamier stew.
Tips and Tricks:
- Make sure to cook the lentils until they are tender before adding the calabash.
- If you don't have all of the spices, you can substitute with 1 teaspoon of curry powder.
Storage Instructions:
Store in an airtight container in the refrigerator for up to 5 days.
Reheating Instructions:
Reheat in a pot over medium heat until warmed through.
Presentation Ideas:
Serve the stew in a large bowl with a dollop of plain yogurt or sour cream and a sprinkle of fresh parsley.
Garnishes:
- Plain yogurt or sour cream
- Chopped fresh parsley
- Toasted pumpkin seeds
- Sliced green onions
Pairings:
- Rice
- Naan
- Roasted vegetables
Suggested Side Dishes:
- Green salad
- Roasted potatoes
- Grilled vegetables
Troubleshooting Advice:
- If the stew is too thick, add more vegetable broth until desired consistency is reached.
- If the stew is too thin, simmer uncovered until desired consistency is reached.
Food Safety Advice:
- Make sure to cook the lentils until they are tender before adding the calabash.
- Store leftovers in an airtight container in the refrigerator for up to 5 days.
Food History:
Calabash and lentils are both traditional ingredients in Middle Eastern and North African cuisine. Lentils have been a staple of the human diet for thousands of years, while calabash has been used in cooking since ancient times.
Flavor Profiles:
This stew has a savory, earthy flavor with a hint of sweetness from the calabash. The spices add a subtle warmth and depth of flavor.
Serving Suggestions:
Serve with a side of rice, naan, or roasted vegetables.
Related Categories
Cooking Method: N/A
Course Type: N/A
Dietary: N/A
Ingredient: N/A
Meal type: N/A
Occassion: N/A
Region: West African