Ingredients with Measurements:
- 1 lb lamb or beef, cut into small cubes
- 2 onions, finely chopped
- 3 garlic cloves, minced
- 2 tbsp tomato paste
- 2 tbsp vegetable oil
- 1 tsp turmeric
- 1 tsp paprika
- 1 tsp cumin
- 1 tsp coriander
- 1 tsp cinnamon
- 1 tsp salt
- 1/2 tsp black pepper
- 4 cups water
- 2 carrots, peeled and chopped
- 2 potatoes, peeled and chopped
- 1 cup green beans, trimmed
- 1/2 cup chopped fresh parsley
Special equipment needed:
- Large pot with lid
Step-by-step instructions:
1. In a large pot, heat the vegetable oil over medium-high heat.
2. Add the onions and garlic and sauté until softened, about 5 minutes.
3. Add the lamb or beef and brown on all sides, about 10 minutes.
4. Add the tomato paste, turmeric, paprika, cumin, coriander, cinnamon, salt, and black pepper. Stir to combine.
5. Add the water and bring to a boil.
6. Reduce the heat to low, cover, and simmer for 1 hour.
7. Add the carrots, potatoes, and green beans. Cover and simmer for an additional 30 minutes or until the vegetables are tender.
8. Stir in the chopped parsley and serve hot.
Time:
Preparation time: 15 minutes
Cooking time: 1 hour 30 minutes
5. Temperature:
Medium-high heat for sautéing, low heat for simmering.
Serving size:
4-6 servings
Nutritional information:
Calories per serving: 350
Fat: 15g
Carbohydrates: 25g
Protein: 28g
Fiber: 6g
Substitutions for ingredients:
- Lamb or beef can be substituted with chicken or turkey.
- Green beans can be substituted with peas or okra.
- Parsley can be substituted with cilantro or mint.
Variations:
- Add chickpeas or lentils for extra protein.
- Use different spices such as ginger, cardamom, or allspice for a different flavor profile.
- Add a can of diced tomatoes for a more tomato-based stew.
Tips and tricks:
- Brown the meat well to develop a deeper flavor in the stew.
- Cut the vegetables into similar sizes for even cooking.
- Adjust the seasoning to taste.
Storage instructions:
Store the 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 a deep bowl with a sprinkle of chopped parsley on top.
Garnishes:
Chopped parsley, cilantro, or mint.
Pairings:
Serve the stew with crusty bread or rice.
Suggested side dishes:
Roasted vegetables or a simple salad.
Troubleshooting advice:
If the stew is too thick, add more water or broth. If it is too thin, simmer uncovered to reduce the liquid.
Food safety advice:
Make sure to cook the meat to the appropriate temperature to ensure it is safe to eat. Store leftovers promptly in the refrigerator.
Food history:
Maraq stew is a traditional Somali dish that is typically made with lamb or beef and a variety of vegetables and spices.
Flavor profiles:
Maraq stew is a savory and aromatic dish with warm spices like cinnamon, cumin, and coriander.
Serving suggestions:
Serve the stew with a side of bread or rice to soak up the flavorful broth.
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Region: Yemeni