Ingredients with Measurements:
- 1 head of cabbage, chopped
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 can of diced tomatoes (14.5 oz)
- 1 can of chickpeas, drained and rinsed (15 oz)
- 2 cups of vegetable broth
- 1 tablespoon of olive oil
- 1 tablespoon of cumin
- 1 tablespoon of paprika
- 1 teaspoon of cayenne pepper
- Salt and pepper to taste
Special Equipment Needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
- Chef's knife
- Cutting board
Step-by-Step Instructions:
1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Add chopped onion and minced garlic and sauté for 2-3 minutes until the onion is translucent.
3. Add chopped cabbage to the pot and stir to combine with the onion and garlic.
4. Add cumin, paprika, cayenne pepper, salt, and pepper to the pot and stir to coat the cabbage.
5. Pour in the can of diced tomatoes and vegetable broth and stir to combine.
6. Add the drained and rinsed chickpeas to the pot and stir.
7. Bring the stew to a boil, then reduce heat to low and let simmer for 20-25 minutes until the cabbage is tender.
8. Taste and adjust seasoning as needed.
9. Serve hot and enjoy!
- Time:
Preparation time: 10 minutes
- Cooking time: 25 minutes
Temperature:
- Medium heat for sautéing
- Low heat for simmering
Serving size:
- Makes 4-6 servings
Nutritional information:
- Calories: 150 per serving
- Fat: 4g
- Carbohydrates: 25g
- Fiber: 9g
- Protein: 8g
Substitutions for ingredients:
- You can use any type of canned beans instead of chickpeas.
- If you don't have vegetable broth, you can use chicken broth or water instead.
Variations:
- Add diced sweet potato or butternut squash to the stew for a heartier meal.
- Use different spices like turmeric, coriander, or cinnamon for a different flavor profile.
- Add a can of coconut milk for a creamier texture.
Tips and Tricks:
- Don't overcook the cabbage or it will become mushy.
- You can add more or less cayenne pepper depending on your spice preference.
- Serve with rice or bread to soak up the delicious broth.
Storage Instructions:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating Instructions:
- Reheat in the microwave or on the stove over low heat until heated through.
Presentation Ideas:
- Serve in a bowl with a sprinkle of fresh herbs like cilantro or parsley on top.
Garnishes:
- Fresh herbs like cilantro or parsley
- Squeeze of fresh lemon or lime juice
Pairings:
- Serve with rice or bread to soak up the broth.
Suggested Side Dishes:
- Roasted sweet potatoes
- Grilled chicken or fish
- Steamed vegetables
Troubleshooting Advice:
- If the stew is too watery, let it simmer for a few more minutes to thicken up.
Food Safety Advice:
- Make sure to cook the cabbage until it's tender to avoid any potential foodborne illnesses.
Food History:
- Cabbage is a staple vegetable in many African cuisines and is often used in stews and soups.
Flavor Profiles:
- Spicy, savory, and slightly sweet.
Serving Suggestions:
- Serve hot as a main dish or side dish.
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