Ingredients with Measurements:
- 1 cup of dougan (also known as yam bean or jicama), peeled and cubed
- 1 cup of green lentils, rinsed and drained
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 red bell pepper, chopped
- 1 teaspoon of ground cumin
- 1 teaspoon of smoked paprika
- 1 teaspoon of dried oregano
- 4 cups of vegetable broth
- 1 tablespoon of olive oil
- Salt and pepper to taste
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-step instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium-high heat.
2. Add the onion and garlic and sauté for 2-3 minutes until fragrant.
3. Add the carrots, celery, and red bell pepper and sauté for 5-7 minutes until the vegetables are tender.
4. Add the cubed dougan, lentils, cumin, smoked paprika, and oregano to the pot and stir to combine.
5. Pour in the vegetable broth and bring the mixture to a boil.
6. Reduce the heat to low and let the stew simmer for 30-40 minutes until the lentils are tender and the dougan is cooked through.
7. Season with salt and pepper to taste.
8. Serve hot and enjoy!
Time:
Preparation time: 15 minutes
Cooking time: 40 minutes
Temperature:
Medium-high heat for sautéing, low heat for simmering
Serving size:
4-6 servings
Nutritional information:
Calories per serving: 250
Total fat: 4g
Saturated fat: 0.5g
Cholesterol: 0mg
Sodium: 800mg
Total carbohydrates: 44g
Dietary fiber: 16g
Sugar: 7g
Protein: 14g
Substitutions for ingredients:
- Dougan can be substituted with potatoes or sweet potatoes.
- Green lentils can be substituted with brown lentils or red lentils.
- Vegetable broth can be substituted with chicken broth or beef broth.
Variations:
- Add a can of diced tomatoes for a more tomato-based stew.
- Add a can of chickpeas or black beans for extra protein.
- Add a tablespoon of tomato paste for a richer flavor.
Tips and tricks:
- Rinse the lentils thoroughly before using to remove any debris or dirt.
- Cut the dougan into small pieces for faster cooking.
- Add more broth if the stew becomes too thick.
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 medium heat until heated through.
Presentation ideas:
Serve the stew in bowls with a sprinkle of chopped parsley or cilantro on top.
Garnishes:
Chopped parsley or cilantro
Pairings:
- Crusty bread
- Brown rice
- Quinoa
Suggested side dishes:
- Green salad
- Roasted vegetables
- Grilled chicken
Troubleshooting advice:
- If the stew is too thick, add more broth or water to thin it out.
- If the lentils are not cooked through, let the stew simmer for a few more minutes.
Food safety advice:
- Make sure to rinse the lentils thoroughly before using to remove any debris or dirt.
- Store any leftover stew in an airtight container in the refrigerator for up to 3 days.
Food history:
Dougan and lentil stew is a hearty and nutritious dish that originated in Latin America. It is a popular vegetarian and vegan dish that is enjoyed all over the world.
Flavor profiles:
The dougan and lentil stew is a savory and slightly sweet dish with a smoky and earthy flavor from the cumin and smoked paprika.
Serving suggestions:
Serve the dougan and lentil stew as a main dish with a side of crusty bread or brown rice.
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