North African Meatless Stew

May 15, 2023May 15, 20230 0
A hearty and flavorful North African Meatless Stew recipe
in Main

Prep

10 min

Cook

65 min

Ready In

75 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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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 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

Nutrision Information

Servings Per Recipe
6-8
Calories
295
Sugar
6g
Fat
10g
This hearty and flavorful North African Meatless Stew recipe takes inspiration from the fragrant and aromatic cuisine of North Africa. It is a perfect meal for those looking for a healthy, filling dish that is easy to prepare. The combination of lentils, soy crumbles, and warm spices such as cinnamon and allspice creates a satisfying and delicious meal that can be enjoyed as a main dish or a side. Best of all, it is vegan/vegetarian friendly and can be customized based on individual preferences and dietary needs.

Instructions

1.In a large pot, cook the onions and garlic in olive oil over medium heat until softened.
2.Add in the soy crumbles (or beef) and continue cooking until browned.
3.Stir in the crumbled saffron, turmeric, and water. Bring to a boil, then reduce heat to low and let simmer for 30 minutes.
4.Add in the diced tomatoes (with juice), dried lentils, lemon juice and zest, cinnamon, allspice, salt, and pepper. Cover the pot and let simmer for an additional 30-35 minutes, or until the lentils are tender.
5.Serve hot, garnished with chopped cilantro or parsley, if desired.

PROS

This flavorful stew is a great vegetarian/vegan option and can also be made with meat for non-vegetarians.

It is high in protein, fiber, and essential vitamins and minerals.

CONS

The dish contains soy crumbles which may not be a preferred ingredient for some individuals.
If using beef as substitution, it may increase the amount of saturated fat in the dish.

HEALTH & BENEFITS

The North African Meatless Stew is a nutrient-dense dish that is high in protein, fiber, and essential vitamins and minerals such as iron, folate, and vitamin C. Lentils are known to help regulate blood sugar levels and lower cholesterol, while spices such as cinnamon and allspice are known to have anti-inflammatory and immune-boosting properties.

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