North African Meatless Stew Food

LENTIL STEW

Steps:

• In a medium-sized pot, sautee the onion and garlic with the olive oil until soft and nearly golden. Then add the tomatoes and paste and keep sautéing until the tomatoes release all the water, and keep cooking until most of the tomatoes water is evaporated.
• Add the herbs and spices and sauté for another couple of minutes until the mixture looks like a thick paste.
• Add the stock and bring it to a boil, then add int he lentils and cover the pot. Cook the lentils for 15 minutes until they start to soften up and then add the spinach.
• Keep the pot covered and allow it to cook for 10 minutes more until the spinach has wilted and the lentils have cooked completely. Add the remaining herbs. Taste and adjust the salt. Serve right away and enjoy :)

MAKE-AHEAD VEGETARIAN MOROCCAN STEW

Steps:

• Combine cinnamon, cumin, salt, ginger, cloves, nutmeg, turmeric, and curry powder in a large bowl.
• Melt butter in a large pot over medium heat. Cook the onion in the butter until soft and just beginning to brown, 5 to 10 minutes. Stir in kale and spice mixture; cook until kale begins to wilt and spices are fragrant, about 2 minutes.
• Pour the vegetable broth into the pot. Stir garbanzo beans, tomatoes, potatoes, sweet potatoes, carrots, lentils, apricots, and honey, into the broth; bring to boil, reduce heat to low, and simmer until vegetables and lentils are cooked and tender, about 30 minutes. Season stew with black pepper.
• Dissolve cornstarch in water; stir into stew and simmer thickened, about 5 minutes.

NORTH AFRICAN LAMB STEW

Steps:

• Heat the olive oil in a large casserole over a medium flame. Add the lamb chunks in batches and brown well on all sides. Remove and set aside while you finish the remaining lamb. After all the lamb has been browned return it to the pot. Combine the coriander, cumin, turmeric and cardamom in a bowl and sprinkle the lamb with the spice mix. Brown the spice coated meat over low heat being careful not to burn the spices. Season with the salt and pepper.
• Add the vegetable to the pot and stir to combine well. Add the water and bring quickly to a boil. Reduce the heat and cook for 1 1/2 hours or until the lamb is fork tender.
• Combine the fresh herbs in a bowl with the red pepper, lemon juice and tomato. Adjust the seasoning and set aside.
• Cook the couscous according to package directions.
• Remove the stew from heat and stir in the fresh herbs and tomato. Serve over couscous.

NORTH AFRICAN MEATLESS STEW

Steps:

• Saute onions in olive oil until translucent, then add garlic and saute 2-3 minutes more.
• Add frozen soy crumbles directly to pan, stir and cook until no frozen bits remain.
• Add saffron, turmeric, tomatoes and water.
• Stir to combine.
• Pick over dal to remove any debris, rinse well, and add to cooking pot.
• Add lemon zest, cinnamon and allspice and mix well.
• Let simmer on stovetop over medium-low heat, about 20-25 minutes, or as long as needed to completely cook and dissolve the dal. Stir frequently. Add more water if needed.
• Just prior to serving add lemon juice, and salt and pepper to taste.

AFRICAN VEGETABLE STEW

Steps:

• Melt margarine over medium heat in a large saucepan; add onion, parsley, garlic, cinnamon, turmeric, pepper and ginger; stir occasionally until onion is tender - add some water if it begins to stick.
• Stir in water, carrot and lentils; boil, then reduce heat and cover to simmer 25 minutes.
• Stir in rice, and undrained tomatoes; boil, then reduce heat and cover to simmer for 20 minutes.
• Stir in peas, beans and salt and pepper to taste; boil, then reduce heat and cover to simmer 5 minutes or till tender.
• If desired, serve with a dollop of yogurt or sour cream - 1 serving = 275 cal, 3g fat, 56g carb, 10g fibre, 12 g pro.

NORTH AFRICAN LAMB STEW

Steps:

• Heat oil in a 5-liter or larger pressure cooker over medium-high heat.
• Add lamb cubes in batches to avoid overcrowding; brown on all sides, about 5 minutes per batch.
• Transfer browned lamb to plate with slotted spoon.
• Add onion and garlic to heated fat; saute to soften slightly, 2 to 3 minutes.
• Return lamb to pot and stir in remaining ingredients, including wine and salt and pepper to taste.
• Stir slightly while the mixture comes to the boil to avoid scorching.
• Place the lid on the cooker and bring pressure to the second red ring.
• Adjust the heat to maintain pressure at the second red ring and cook for 15 minutes.
• Use Natural Release method. (10 to 15 minutes extra).
• When the pressure has dropped, test the meat.
• It should be fork-tender.
• If not, stir the mixture to prevent scorching, replace the lid when the mixture begins to boil, and cook on the second red ring another 5 minutes longer.
• Use quick-release (finger-tip release) method.
• Garnish with mint leaves and serve with rice.

NORTH AFRICAN BEEF STEW

Steps:

• Cook and stir beef in a stockpot over medium heat until browned, 5 to 7 minutes. Add onions and garlic; cook and stir until onions are softened, 5 to 10 minutes. Stir harissa into beef mixture until coated; cook and stir for 2 minutes more. Season beef mixture with salt and pepper.
• Pour enough water over beef to completely cover ingredients and bring to a boil. Add potatoes and tomatoes to stew; reduce heat to medium-low and simmer until beef and potatoes are tender, 2 to 3 hours.

NORTH AFRICAN BEAN STEW WITH BARLEY AND WINTER SQUASH

Steps:

• In a large pot over medium heat, heat oil and cook leeks until they begin to brown, 10 to 12 minutes.
• Finely chop cilantro stems. Stir into pot, along with diced fennel and garlic. Cook for 2 minutes. Stir in baharat, cinnamon and tomato paste, and cook until paste begins to caramelize, about 2 minutes.
• Stir in broth, 3 cups water, the barley and the salt. Bring to a gentle boil, stir in saffron, if using, and reduce heat to medium. Simmer uncovered for 40 minutes. Stir in beans, squash, turnip and lentils; cook until barley is tender, about another 20 to 30 minutes. Taste and adjust seasonings, if desired. Remove cinnamon stick.
• Ladle stew into bowls. Spoon a dollop of yogurt on top and drizzle with olive oil. Garnish with cilantro leaves, fennel fronds and Aleppo pepper or paprika.

VEGETARIAN MAFE (AFRICAN STEW)

Steps:

• Heat oil in Dutch oven or heavy soup pot over medium-high heat.
• Add the onions and cook until beginning to brown.
• Add vegetables one at a time, sauteing each one for a minute or two before adding the next.
• Stir in tomato sauce and about one cup of water (depending on thickness of stew you desire). Reduce heat & simmer until all the vegetables are tender (15-30 minutes).
• Spoon out half a cup of the broth & mix it with the peanut butter to make a smooth paste. Return to the pot & simmer for 15 minutes.
• Serve over cooked, hot rice (optional).