Ingredients with Measurements:
- 1 cup dried lentils
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 4 cups vegetable broth
- 1 cup chopped courbaril fruit
- 1 tablespoon chopped fresh parsley
Special equipment needed: None
Step-by-step instructions:
1. Rinse the lentils and pick out any debris. Set aside.
2. In a large pot or Dutch oven, heat the olive oil over medium heat.
3. Add the onion, garlic, red bell pepper, and green bell pepper. Cook for 5 minutes or until the vegetables are softened.
4. Add the cumin, smoked paprika, oregano, salt, and black pepper. Stir to combine.
5. Add the vegetable broth and lentils. Bring to a boil.
6. Reduce the heat to low and simmer for 30 minutes or until the lentils are tender.
7. Add the chopped courbaril fruit and cook for an additional 5 minutes.
8. Remove from heat and stir in the chopped parsley.
9. Serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 35 minutes
Temperature:
Medium heat for sautéing, low heat for simmering
Serving size:
Makes 4 servings
Nutritional information:
Calories: 252
Fat: 7g
Carbohydrates: 37g
Fiber: 16g
Protein: 13g
Substitutions for ingredients:
- You can use any type of lentils instead of dried lentils.
- You can use any type of oil instead of olive oil.
- You can use any type of broth instead of vegetable broth.
- You can use any type of fruit instead of courbaril fruit.
Variations:
- Add diced tomatoes for a more tomato-based stew.
- Add chopped carrots and celery for more vegetables.
- Add cooked chicken or sausage for a meaty version.
- Add coconut milk for a creamier version.
Tips and tricks:
- Make sure to rinse the lentils thoroughly before using.
- You can soak the lentils overnight to reduce cooking time.
- Adjust the seasoning to your taste.
- Serve with crusty bread or rice.
Storage instructions:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat in a pot over medium heat until heated through.
Presentation ideas:
- Serve in bowls with a sprinkle of chopped parsley on top.
Garnishes:
- Chopped parsley
- Croutons
- Sour cream
Pairings:
- Crusty bread
- Rice
- Salad
Suggested side dishes:
- Roasted vegetables
- Mashed potatoes
- Steamed green beans
Troubleshooting advice:
- If the stew is too thick, add more broth or water.
- If the stew is too thin, let it simmer for a few more minutes to thicken.
Food safety advice:
- Make sure to cook the lentils thoroughly to avoid food poisoning.
Food history:
- Courbaril fruit is native to South America and is commonly used in Caribbean cuisine.
Flavor profiles:
- Smoky, earthy, and slightly sweet.
Serving suggestions:
- Serve hot as a main dish.
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