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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (331g) Recipe makes 6 servings |
||
| Calories 336 | ||
| Calories from Fat 147 | (43%) | |
| Amount Per Serving | %DV | |
| Total Fat 16.4g | 25% | |
| Saturated Fat 3.3g | 16% | |
| Monounsaturated Fat 8.3g | ||
| Polyunsaturated Fat 4.5g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 487mg | 20% | |
| Potassium 498mg | 14% | |
| Total Carbohydrate 27.3g | 9% | |
| Dietary Fiber 7.8g | 31% | |
| Sugars 4.8g | ||
| Protein 22.2g | 44% | |
North African Meatless Stew
By: Susiecat too
Sep 27, 2007
The original recipe uses beef chuck, but I adapted it to use veggie crumbles that resemble meat. I used Morningstar Farms "sausage" soy crumbles, but you could use ground beef or cubed chuck, or any similar type of main ingredient. I use the "fire-roasted" type of diced tomatoes to get the smoky flavor in the stew.
SERVES 6
Ingredients
- 1 large onion, minced
- 2 garlic cloves, minced
- 3 tablespoons olive oil
- 1 lb frozen soy crumbles (or equivalent amount of beef)
- 1/2 teaspoon saffron thread, crumbled
- 1/2 teaspoon turmeric
- 3 cups water
- 1 (15 ounce) can diced tomatoes
- 3/4 cup dried masoor dal (red split lentils)
- 1 lemon, juice and zest of
- 1 teaspoon cinnamon
- 1/2 teaspoon allspice
- salt and pepper, to taste
Directions
1
Saute onions in olive oil until translucent, then add garlic and saute 2-3 minutes more.2
Add frozen soy crumbles directly to pan, stir and cook until no frozen bits remain.3
Add saffron, turmeric, tomatoes and water.4
Stir to combine.5
Pick over dal to remove any debris, rinse well, and add to cooking pot.6
Add lemon zest, cinnamon and allspice and mix well.7
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.8
Just prior to serving add lemon juice, and salt and pepper to taste.
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- Course > Main Dish > Stews
- Main Ingredient > Vegetables > Tomatoes
- Main Ingredient > Beans > Soy/Tofu
- Main Ingredient > Beans > Lentils
- Cuisine > African > Northern
- Preparation > Time to Make > < 60 mins
- Dietary > Kosher
- Dietary > Vegetarian > Vegan
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Featured Reviews for This Recipe
From: Ma Field
On Mar 19, 2008
Really nice meatless meal choice that is flexible and flavorful. When I first made this, I buzzed my tomatoes with an immersion blender to make them smooth (DH not a chunky tomato fan), added a little more onion, a little more garlic, and used reconstituted TVP crumbles in place of frozen soy crumbles. It was a lot more liquid than I expected (because I liquified the tomatoes???), so I added some instant brown rice at the end of the cooking time. Flavor was very, very good. The dal never dissolved completely, but that's no problem for my family. My coworker ate hers over mashed potatoes at lunch today and said it was a yummy combination. Like all stews, the flavor was better after being "married" for a while, so it lent itself well to freezing. Made for Freezer Tag March 2008. To freeze: prepare as directed. Freeze in freezer-safe containers. To serve: reheat on low until thouroughly hot. May be thawed in the refrigerator or in a lunchbox if desired/needed.
From: Elmotoo
On Nov 24, 2007
Woops, I made this quite awhile ago... I think I needed to review while the site was experiencing problems & I never came back to review.
We all loved this! Very easy & VERY flavorful. Made for NA*ME Tag. 
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