Ingredients with Measurements:
- 2 cups dried green lentils
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 tablespoons olive oil
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- 1/4 teaspoon cayenne pepper
- 4 cups vegetable broth
- 1 can (14.5 ounces) diced tomatoes, undrained
- 1/4 cup chopped fresh cilantro
- Salt and pepper to taste
Special Equipment Needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-Step Instructions:
1. Rinse the lentils and pick out any debris or stones. Drain and set aside.
2. In a large pot or Dutch oven, heat the olive oil over medium heat.
3. Add the chopped onion and minced garlic and sauté until softened, about 5 minutes.
4. Add the ground cumin, ground coriander, smoked paprika, turmeric, and cayenne pepper. Stir to combine and cook for 1-2 minutes until fragrant.
5. Add the vegetable broth, diced tomatoes, and lentils to the pot. Stir to combine.
6. Bring the mixture to a boil, then reduce the heat to low and cover the pot.
7. Simmer the lentil stew for 30-40 minutes, stirring occasionally, until the lentils are tender and the stew has thickened.
8. Stir in the chopped cilantro and season with salt and pepper to taste.
9. Serve hot with your choice of garnishes and sides.
- Time:
Preparation time: 10 minutes
- Cooking time: 40 minutes
- Total time: 50 minutes
Temperature:
- Simmer over low heat
Serving size:
- 6 servings
Nutritional information:
- Calories: 235 per serving
- Total fat: 6g
- Saturated fat: 1g
- Cholesterol: 0mg
- Sodium: 591mg
- Total carbohydrate: 34g
- Dietary fiber: 16g
- Sugars: 4g
- Protein: 14g
Substitutions for ingredients:
- You can use red lentils instead of green lentils.
- If you don't have vegetable broth, you can use chicken broth or water instead.
- You can use fresh tomatoes instead of canned tomatoes.
Variations:
- Add diced carrots, celery, or bell peppers to the stew for extra flavor and nutrition.
- Use different spices such as garam masala, curry powder, or chili powder to change up the flavor.
- Add cooked chicken, beef, or lamb to the stew for a heartier meal.
Tips and Tricks:
- To make the lentils cook faster, soak them in water for a few hours before cooking.
- If the stew is too thick, add more broth or water to thin it out.
- If the stew is too thin, let it simmer uncovered for a few more minutes to thicken.
Storage Instructions:
- Store leftover lentil stew in an airtight container in the refrigerator for up to 5 days.
Reheating Instructions:
- Reheat the lentil stew in a pot over low heat, stirring occasionally, until heated through.
Presentation Ideas:
- Serve the lentil stew in individual bowls with a dollop of plain yogurt or sour cream on top.
- Garnish the stew with chopped fresh cilantro, parsley, or green onions.
Garnishes:
- Plain yogurt or sour cream
- Chopped fresh cilantro, parsley, or green onions
- Sliced avocado or lime wedges
Pairings:
- Serve the lentil stew with crusty bread or naan for dipping.
- Pair the stew with a side salad or roasted vegetables for a complete meal.
Suggested Side Dishes:
- Crusty bread or naan
- Side salad
- Roasted vegetables
Troubleshooting Advice:
- If the lentils are still hard after cooking for 30-40 minutes, add more broth or water and continue to simmer until tender.
- If the stew is too salty, add a squeeze of lemon juice or a pinch of sugar to balance out the flavors.
Food Safety Advice:
- Make sure to rinse the lentils thoroughly before cooking to remove any debris or stones.
- Store leftover lentil stew in the refrigerator within 2 hours of cooking.
Food History:
- Lentil stew is a popular dish in many cultures around the world, including the Middle East, India, and North Africa.
- Lentils are a staple food in many countries due to their high protein and fiber content, as well as their versatility in cooking.
Flavor Profiles:
- The Eghajira-style lentil stew is savory and slightly spicy, with a hint of smokiness from the paprika.
- The cumin and coriander add earthy and warm notes to the dish, while the cilantro adds a fresh and herbaceous flavor.
Serving Suggestions:
- Serve the lentil stew as a main dish for a vegetarian or vegan meal.
- Pair the stew with grilled or roasted meats for a hearty and flavorful meal.
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Region: Moroccan