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Ful Medames: Arabic Bean Stew Recipe

Ful Medames is an Arabic bean stew that you can prepare quickly and easily. You can find out how it works and what it tastes best with here.

Ful Medames – or Ful for short – originally comes from Egypt and is eaten in a modified form for breakfast in many countries in the Arab world. Fava beans serve as the basis. They have numerous other names such as broad beans, field beans, pork beans or broad beans.

We show you a typical Egyptian recipe for one person.

Note: It is best to soak the dried beans in a bowl of plenty of water overnight or for at least eight hours. This allows them to soak up water and take less time to cook. You can also buy canned fava beans cooked, saving you time. However, dried beans require less packaging and are therefore the more sustainable alternative.

Ingredients:

100g dried fava beans (equivalent to about 250g cooked beans)
1 onion (red or white)
2 clove(s) garlic
1green chili
1 tbsp olive oil
2 tbsp tomato paste
2 teaspoons cumin
150 ml bean water
lemon juice
Parsely
as a side dish: Arabic flatbread

Directions:

It is best to soak the beans the day before as described above.
The next day, drain the water and rinse the beans thoroughly.
Cook the beans in three times their volume of water over medium-low heat for about 50 minutes. Do not cover the pot to prevent the water from overflowing as it cooks. About ten minutes before the beans are done, add a teaspoon of salt. When you drain the beans, be sure to save the bean water as you will need it later.
Finely chop the onion, garlic and chili.
Start by adding the onion and chili to a hot pan and sweating over medium-low heat, stirring frequently. Add the garlic a little later as it burns faster.
After about three minutes, you can add tomato paste and cumin and sauté for a few minutes. Certain spices, including cumin, develop their full aroma only when they are roasted.
Add the cooked beans and douse with the bean water. Season the ful with a little salt and let it simmer over low heat for about 20 minutes.

Now mash part of the ful with a potato masher or a fork so that it gets the consistency you want. Alternatively, you can also use a hand blender and puree the ful. To do this, pour the ful into a container that is suitable for pureeing.
When serving, you can drip some lemon juice over the ful and garnish with parsley.

By the way: The ful keeps in the fridge in an airtight container for about three days.

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Dominica

Can you explain the process of making “sancocho,” a traditional Dominican stew?

Introduction: Exploring the Traditional Dominican Dish

Sancocho is a hearty and flavorful stew that has been enjoyed by Dominicans for generations. This traditional dish is a staple in Dominican cuisine and is often served during special occasions and family gatherings. The dish is known for its rich and savory taste, and it is made using a variety of ingredients such as meats, vegetables, and spices.

Sancocho has a long history that dates back to the indigenous Taíno people of the Dominican Republic. The stew evolved over time, incorporating ingredients from the Spanish and African cultures that have influenced Dominican cuisine. Today, there are many variations of sancocho, each with its own unique blend of ingredients and flavors.

Ingredients: What You Need to Make Sancocho

To make sancocho, you will need a variety of meats, vegetables, and spices. The most common meats used in sancocho are beef, pork, and chicken. You will also need a variety of root vegetables such as yucca, malanga, plantains, and potatoes. Other vegetables that are commonly used include onions, bell peppers, tomatoes, and garlic.

In terms of spices, sancocho typically includes oregano, cilantro, salt, and pepper. Some variations of the dish may also include other spices such as cumin, annatto, and bay leaves. It is important to have all of the ingredients prepped and ready to go before starting the cooking process.

Step 1: Preparing the Meat

To start making sancocho, you will need to prepare the meat. Cut the meat into bite-sized pieces and season with salt and pepper. Heat some oil in a large pot and brown the meat on all sides. Once the meat is browned, remove it from the pot and set it aside.

Step 2: Boiling the Ingredients

Next, you will need to boil the ingredients. Add water to the pot, along with the yucca, malanga, plantains, and potatoes. Bring the water to a boil and then reduce the heat to a simmer.

Step 3: Adding the Vegetables

Once the root vegetables have started to soften, add the onions, bell peppers, tomatoes, and garlic to the pot. Return the meat to the pot as well.

Step 4: Letting it Simmer

Allow the sancocho to simmer for about 30 minutes until all of the ingredients are tender and the flavors have melded together.

Step 5: Serving and Enjoying

Once the sancocho is done cooking, it is ready to be served. It is often served with white rice and a side of avocado.

Conclusion: A Flavorful and Satisfying Dish

Sancocho is a flavorful and satisfying dish that has been enjoyed by Dominican families for generations. The process of making sancocho involves a variety of meats, vegetables, and spices, all cooked together to create a rich and savory stew. Whether you are looking to try a new dish or want to experience traditional Dominican cuisine, sancocho is a must-try dish that will surely impress your taste buds.

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Eritrea

Can you explain the concept of “zigni,” a spicy stew, in Eritrean cuisine?

Introduction: What is “zigni”?

Zigni is a spicy stew that is a staple of Eritrean cuisine. This flavorful dish is made with meat, vegetables, and a blend of spices, including berbere, a fiery mix of chili peppers, garlic, ginger, and other aromatic ingredients. The result is a rich, fragrant stew that is both satisfying and complex.

Zigni is typically served with injera, a sourdough flatbread that is used to scoop up the stew. The combination of the spicy, savory flavor of the zigni and the tangy, slightly sour taste of the injera creates a mouth-watering experience that is unique to Eritrean cuisine.

Origins and history of “zigni” in Eritrean cuisine

Zigni has a long history in Eritrean cuisine. The dish is believed to have originated in the Tigray region of Ethiopia and then spread to Eritrea, where it has become a beloved staple. Zigni has been a part of Eritrean cuisine for centuries, and it has evolved over time to include different ingredients and variations depending on the region.

Zigni is also a popular dish throughout the Horn of Africa, and it is known by different names in different countries. For example, in Ethiopia, it is called “tsebhi zigni,” while in Somalia, it is known as “maraq.” Despite these regional variations, zigni remains an important part of Eritrean cuisine and culture.

Ingredients used in the preparation of “zigni”

Zigni is made with a variety of ingredients, including meat (usually beef or lamb), onions, tomatoes, and a blend of spices. The key ingredient in zigni is berbere, a fiery mix of chili peppers, ginger, garlic, and other spices that gives the stew its characteristic heat and depth of flavor.

Other ingredients commonly used in zigni include potatoes, carrots, and peppers, which add texture and flavor to the dish. Some variations of zigni also include lentils or chickpeas for added protein and nutrition.

Traditional methods of cooking “zigni”

Zigni is traditionally cooked in a large pot over an open flame. The meat and vegetables are cooked together with the berbere spice blend until they are tender and the flavors have melded together. The result is a thick, rich stew that is full of flavor.

In modern times, zigni can also be cooked in a crockpot or on the stove using a large pot. However, many Eritrean families still prefer to cook zigni over an open flame for the traditional taste and experience.

Variations of “zigni” across different regions in Eritrea

Zigni varies across different regions in Eritrea. For example, in the coastal region of Massawa, the dish is made with fish instead of meat and is cooked with a variety of herbs and spices. In the highlands, zigni is often made with lamb and served with a side of collard greens.

These regional variations reflect the diverse cultural and culinary traditions of Eritrea, and they add to the richness and complexity of Eritrean cuisine.

Importance of “zigni” in Eritrean culture and cuisine

Zigni is an important part of Eritrean culture and cuisine. It is a dish that is often served during special occasions and celebrations, such as weddings and religious holidays. Zigni is also a comforting and nourishing meal that is enjoyed by families across Eritrea.

The dish is a source of pride for many Eritreans, and it is often shared with friends and family as a sign of hospitality and generosity. Zigni is a symbol of the rich history and vibrant culture of Eritrea.

How to enjoy “zigni” at home or in Eritrean restaurants

Zigni can be enjoyed at home or in Eritrean restaurants. To make zigni at home, you will need a blend of berbere spices, which can be purchased at specialty grocery stores or online. You can also use a pre-made blend of berbere if you prefer.

To prepare zigni, start by cooking your meat and vegetables in a large pot with the berbere spice blend. Cook the stew until the meat is tender and the flavors have melded together. Serve the zigni with injera or with rice for a satisfying and flavorful meal.

Conclusion: Exploring the rich flavors of Eritrean “zigni” stew

Zigni is a spicy and flavorful stew that is a staple of Eritrean cuisine. This dish is made with a blend of aromatic spices, tender meat, and vegetables, and it is traditionally served with injera for a unique and satisfying culinary experience.

Zigni has a rich history and cultural significance in Eritrea, and it is a beloved dish that is enjoyed by families across the country. Whether you enjoy zigni at home or in an Eritrean restaurant, you are sure to be delighted by its complex and delicious flavors.

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Eritrea

Can you explain the process of making “tsebhi,” a traditional Eritrean meat stew?

Introduction: What is Tsebhi?

Tsebhi is a traditional meat stew that originates from Eritrea, a country located in the Horn of Africa. It is a staple dish that is widely enjoyed by the Eritrean people and is typically served during special occasions and festivities. The dish is characterized by its rich, flavorful and aromatic sauce that is made with a blend of spices and herbs.

The word “Tsebhi” is derived from the Tigrinya language, which is one of the official languages of Eritrea. The dish is usually made with beef, lamb or goat meat, but sometimes fish or chicken can be used as well. The meat is slowly cooked in a richly flavored sauce that is made with a blend of spices, herbs, and vegetables.

Ingredients for Tsebhi

To make Tsebhi, you will need meat, preferably beef, goat or lamb. You will also need onions, garlic, tomatoes, tomato paste, and vegetable oil. Other ingredients include a variety of spices and herbs, such as cumin, coriander, turmeric, ginger, and cinnamon. Vegetables like carrots, potatoes, and peppers are also often added to the stew.

Preparation of the Meat for Tsebhi

The first step in making Tsebhi is to prepare the meat. It is usually cut into small bite-sized pieces and then marinated with salt, garlic, and ginger for a few hours. This helps to tenderize the meat and infuse it with flavor.

Making the Tsebhi Sauce

To make the Tsebhi sauce, start by sautéing onions in vegetable oil until they are translucent. Then add the marinated meat and brown it on all sides. Next, add chopped tomatoes, tomato paste, and water to the pot and let it simmer for at least an hour. This allows the flavors to meld together and the meat to become tender.

Cooking Tsebhi with Vegetables

Once the meat has simmered for an hour, add in the vegetables. Carrots, potatoes, and peppers are typically used, but you can add in any vegetables you like. The stew is then cooked until the vegetables are tender.

Adding Spices and Flavors to Tsebhi

In order to give the Tsebhi its unique flavor, a blend of spices and herbs are added to the sauce. This can include cumin, coriander, turmeric, ginger, and cinnamon. The spices are usually toasted in a dry pan before being added to the stew, which helps to bring out their flavors.

Serving Tsebhi with Injera or Bread

Tsebhi is traditionally served with injera, a type of sourdough flatbread that is made from teff flour. Injera is used to scoop up the stew and is also used as a plate. If injera is not available, bread or rice can also be served with the stew.

Summary of Tsebhi-making Process

Tsebhi is a traditional Eritrean meat stew that is made with a blend of spices, herbs, and vegetables. The meat is marinated with salt, garlic, and ginger, then cooked in a richly flavored sauce that is made with a blend of spices, herbs, and vegetables. The stew is typically served with injera, a type of sourdough flatbread, but can also be served with bread or rice. Tsebhi is a delicious and hearty dish that is perfect for any occasion.

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Angola

Calulu (Dried Fish and Okra Stew)

Introduction to Calulu Stew

Calulu is a popular traditional dish in Angola that has gained popularity across the African continent. It is a stew made with dried fish and okra, and it is usually served with rice or funge. The dish has a rich and unique flavour that comes from its combination of ingredients. Calulu is a well-loved dish in Angola, where it is often served during special occasions such as weddings or festivals.

Ingredients, Preparation and Cooking of Calulu Stew

The ingredients for Calulu stew are easily accessible and affordable. They include dried fish, okra, onions, tomatoes, garlic, palm oil, salt, and water. To make Calulu, start by soaking the dried fish in water until it becomes soft. Then, wash the okra and slice it into pieces. Next, chop the onions and tomatoes, and crush the garlic. Heat some palm oil in a pot, and fry the onions and garlic until they become translucent. Add the tomatoes and fry for a few minutes before adding the dried fish and okra. Pour in some water, add some salt to taste, and let the stew simmer for 20 to 30 minutes. Serve with rice or funge.

Nutritional Benefits and Serving Suggestions of Calulu Stew

Calulu is a nutritious dish that is rich in protein, vitamins, and minerals. Dried fish is a good source of protein, which is essential for building and repairing muscles, while okra is rich in vitamins A and C, which help to boost the immune system. The dish is also low in fat and calories, making it a great option for those watching their weight.

Calulu is typically served with rice or funge, but it can also be eaten with bread or boiled potatoes. It is a filling and satisfying dish that can be enjoyed as a main course or as a side dish. The stew can be made in advance and stored in the refrigerator for later consumption. Overall, Calulu is a delicious and nutritious dish that is easy to prepare and perfect for any occasion.

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Angola

Quissange (Cassava Leaf Stew with Fish or Meat)

Introduction: Quissange, a Traditional Angolan Dish

Quissange is a traditional Angolan dish that is widely consumed in the country and other parts of Africa. It is a hearty stew made with cassava leaves, fish or meat, and various spices. Cassava is a staple food in Africa, and its leaves are rich in nutrients, making it an essential ingredient in many African dishes. Quissange is a delicious and nutritious meal that is easy to prepare and perfect for a family dinner or a special occasion.

Ingredients and Preparation of Cassava Leaf Stew

To prepare Quissange, you will need cassava leaves, fish or meat, onions, garlic, tomatoes, palm oil, and various spices such as salt, pepper, and chili powder. The first step in preparing the stew is to wash the cassava leaves thoroughly and chop them finely. In a large pot, sauté the onions and garlic in palm oil until they are soft and fragrant. Add the chopped tomatoes and cook until they are soft and the liquid has reduced.

Next, add the chopped cassava leaves to the pot and stir well. Add enough water to cover the leaves and bring the stew to a boil. Reduce the heat and simmer for about an hour or until the leaves are tender and the stew has thickened. Finally, add the fish or meat to the stew and cook until it is fully cooked and tender. Adjust the seasoning as needed and serve hot with rice or bread.

Pairing Quissange with Fish or Meat for a Delicious Meal

Quissange can be paired with fish or meat to make a delicious and filling meal. The choice of fish or meat is up to you, but some popular options include tilapia, catfish, or chicken. The fish or meat can be added to the stew during the last 20 to 30 minutes of cooking, depending on the size and type of protein used.

Quissange is a versatile dish that can be customized to suit your taste preferences. Some people like to add additional vegetables such as carrots or peppers to the stew, while others prefer to keep it simple with just cassava leaves and fish or meat. Regardless of how you choose to prepare it, Quissange is a satisfying meal that is sure to please.

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Angola

Caldeirada (Fish and Vegetable Stew)

What is Caldeirada?

Caldeirada is a traditional Portuguese dish that originated in the coastal regions of Portugal. It is a fish and vegetable stew that is cooked slowly for hours until the flavors of the ingredients meld together, resulting in a rich and flavorful dish. The name “caldeirada” comes from the Portuguese word “caldeira,” which means “cauldron,” as the dish is traditionally cooked in a large pot over an open fire.

Caldeirada is a versatile dish that can be made with a variety of fish and vegetables, depending on what is in season and available. The recipe typically includes a mix of fish such as cod, haddock, and monkfish, along with potatoes, onions, tomatoes, bell peppers, garlic, and white wine. The dish is finished with a sprinkling of fresh herbs such as parsley and cilantro.

Ingredients and Preparation

To make caldeirada, you will need a variety of fresh fish and vegetables, along with a few pantry staples. Begin by washing and chopping the vegetables into bite-sized pieces. In a large pot or Dutch oven, sauté the onions and garlic until they are soft and fragrant. Then, add in the bell peppers, tomatoes, and white wine and cook for a few more minutes until the vegetables begin to soften.

Next, add in the fish and potatoes, along with enough water to cover the ingredients. Bring the mixture to a simmer and cook for 30-45 minutes until the fish and vegetables are tender. Finally, add in the fresh herbs and season with salt and pepper to taste.

Tips for serving and pairing

Caldeirada is a hearty and satisfying dish that can be enjoyed on its own or served with a slice of crusty bread. It pairs well with a crisp white wine such as Vinho Verde or Albariño, which complements the fresh flavors of the fish and vegetables. Alternatively, you can pair caldeirada with a light red wine such as Pinot Noir or Beaujolais for a more robust flavor profile.

When serving caldeirada, be sure to ladle it into bowls and garnish with additional fresh herbs for a pop of color and flavor. Leftovers can be stored in the refrigerator for up to three days, making it an excellent option for meal prep or a quick and easy weeknight dinner.

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Angola

Kizaka (Spiced Meat and Vegetable Stew)

Introduction to Kizaka: A Spiced Meat and Vegetable Stew

Kizaka is a delicious African dish that is popular in countries such as Cameroon and Nigeria. It is a hearty and spicy stew that is made with a variety of meats, vegetables, and aromatic spices. Kizaka is a crowd-pleaser, and it is often served during celebrations and gatherings. The dish is easy to prepare and can be customized to suit personal preferences.

Kizaka is a versatile dish that can be served with a variety of accompaniments, such as rice, bread, or yam. The rich, flavorful stew is perfect for cold, winter days, and it is a great way to warm up after a long day. With its bold flavors and unique combination of spices, Kizaka is a must-try for anyone who loves hearty, comforting stews.

Ingredients and Preparation of Kizaka

Kizaka is made with a variety of ingredients, including beef, chicken, or goat meat, onions, tomatoes, bell peppers, garlic, ginger, and a variety of spices. The spices used in Kizaka can vary depending on the cook’s preference, but they typically include paprika, thyme, curry powder, and cumin. The dish is typically made in a large pot or Dutch oven, and it is cooked on low heat for several hours to allow the flavors to develop.

To prepare Kizaka, the meat is first browned in oil and set aside. The onions, garlic, and ginger are then sautéed in the same pot until they are soft and translucent. The bell peppers and tomatoes are added next, along with the spices. The meat is then returned to the pot, and the stew is left to simmer on low heat until the meat is tender and the flavors have melded together.

Health Benefits of Kizaka: A Nutritious and Flavorful Dish

Kizaka is a nutritious and flavorful dish that is packed with vitamins and minerals. The vegetables used in the stew, such as onions, bell peppers, and tomatoes, are rich in antioxidants and other beneficial nutrients. The meat used in Kizaka is a good source of protein, which is essential for building and repairing tissues in the body.

The spices used in Kizaka are also beneficial for health. For example, ginger has anti-inflammatory properties and can help with digestive issues, while cumin has been shown to help with digestion and improve blood sugar control. Furthermore, the slow cooking process used in preparing Kizaka can help to preserve the nutrients in the ingredients, making it a healthy and nourishing dish.

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Angola

Cachupa Rica (Corn and Bean Stew with Meat)

What is Cachupa Rica?

Cachupa Rica is a traditional Cape Verdean dish that is known for its rich, hearty flavors and filling ingredients. The dish is essentially a stew made with corn, beans, and meat, which are cooked together until the flavors meld together to create a deliciously satisfying meal.

The origins of Cachupa Rica can be traced back to the days of slavery in Cape Verde, when slaves would use whatever ingredients they had available to create a nourishing meal. Over time, the dish has evolved to become a staple in Cape Verdean cuisine, and is now enjoyed by locals and visitors alike.

Ingredients and Preparation of Cachupa Rica

The traditional ingredients used to make Cachupa Rica include corn, beans, meat (usually pork or beef), onions, garlic, and various vegetables such as sweet potato, cassava, and pumpkin. The stew is typically prepared in a large pot, with the ingredients being added in stages and allowed to simmer together for several hours.

To make Cachupa Rica, the corn and beans are soaked overnight to soften them, before being cooked together in a large pot of water. The meat is then added and allowed to cook until tender, before the vegetables and seasonings are added. The stew is then left to simmer until all the flavors have melded together to create a rich, hearty dish.

Cultural Significance and Variations of Cachupa Rica

In Cape Verde, Cachupa Rica is more than just a meal – it is a symbol of the country’s cultural heritage and identity. The dish is often served at special events and celebrations, such as weddings and festivals, and is also a popular comfort food for locals.

While the basic recipe for Cachupa Rica remains the same, there are many variations of the dish that are unique to different regions and families in Cape Verde. Some people add seafood to their Cachupa Rica, while others use different types of meat or vegetables. Some versions of the dish are spicier than others, depending on the preference of the cook.

Overall, Cachupa Rica is a delicious and filling dish that is enjoyed by people all over Cape Verde. Whether you are trying it for the first time or have been eating it for years, there is no denying the cultural significance and rich history behind this beloved Cape Verdean staple.

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Angola

Feijão de Coco (Coconut Bean Stew)

Introduction: Feijão de Coco, a Brazilian Delight

Feijão de Coco, also known as Coconut Bean Stew, is a traditional dish in Brazilian cuisine. The dish is a combination of black beans and coconut milk, creating a creamy and flavorful stew that is popular throughout Brazil. It is a staple dish in the Northeast region of Brazil where coconut trees are abundant, and it is often enjoyed with rice, farofa (toasted manioc flour), and various meats such as beef, pork, or chicken.

The dish is not only delicious but also has cultural significance in Brazil. It is often served during celebrations and family gatherings, bringing people together over a shared love for this comforting and hearty stew.

Ingredients and Preparation of Coconut Bean Stew

To prepare Feijão de Coco, you will need the following ingredients: 2 cups of black beans, 2 cups of coconut milk, 1 onion, 3 garlic cloves, 2 tablespoons of olive oil, 2 bay leaves, 1 teaspoon of salt, and pepper to taste. To begin, soak the black beans overnight or for at least 8 hours. Drain the beans and rinse them thoroughly.

In a large pot, heat up the olive oil and sauté the onion and garlic until golden brown. Add the soaked beans, bay leaves, and enough water to cover the beans. Bring the mixture to a boil and then reduce the heat to low and simmer for about 1 hour or until the beans are tender. Add the coconut milk, salt, and pepper to taste, and cook for an additional 10-15 minutes until the stew is thick and creamy. Serve hot with rice, farofa, and your choice of meat.

Nutritional Value and Health Benefits of Feijão de Coco

Feijão de Coco is a nutritious and healthy dish that is rich in protein, fiber, and healthy fats. The black beans provide a good source of plant-based protein, which is essential for building and repairing tissues in the body. The coconut milk adds healthy fats that help to promote satiety, reduce inflammation, and improve heart health.

Additionally, Feijão de Coco is rich in vitamins and minerals, including iron, magnesium, and potassium. Iron is essential for the production of red blood cells, while magnesium and potassium are important for maintaining healthy blood pressure and regulating muscle and nerve function.

Overall, Feijão de Coco is a delicious and healthy dish that is easy to prepare and enjoyed by many in Brazil. Try making this coconut bean stew at home and experience the flavors of Brazilian cuisine for yourself.

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