TEFF, RED LENTIL & BULGAR STEW

TEFF, RED LENTIL & BULGAR STEW
I’m all about trying new things
especially when it comes to reducing consumption of animal protein
so when I found a bag of Teff at our local market a while ago,
I thought it worth a try.
Lots of positive advantages:
quick cooking (less fuel used)
easy to store (takes up very little space, no refrigeration required)
good nutritional profile (gluten-free, good source of iron, Vitamin C, protein
and calcium (good for the old Galley Kat’s bones)
Our recent visit to friends and their North African dinner,
and my attempt to reproduce their delicious Preserved Lemons
got me thinking of trying to create a dish including Tiff (Ethiopian origin)….
So here is my offering…
…the grains…
TEFF, RED LENTIL & BULGAR STEW
2-3 tbsp olive oil
1 small onion, chopped
1-2 garlic cloves, chopped
1 tsp cayenne pepper
1 tsp smoked paprika
1-18 oz can chick peas, drained
1/2 cup Tiff
1/2 cup bulgar
1/2 cup red lentils
4 cups broth (vegetable or chicken)
*1-14 oz can seasoned grilled vegetables (see note below)
1/4 cup freshly squeezed lemon juice
1-2 tbsp chopped preserved lemon
2-4 tbsp chopped fresh mint divided
 
…the veggies…
…the rest…
 
Sauté garlic and onion in oil until fragrant.
Add seasonings.
Stir in chick peas.
Add grains and stir to combine with seasonings.
Add broth and bring back to a simmer,
continuing to cook for 8-10 minutes until grains are cooked.
Add veggies, lemon, juice and 2 tbsp mint.
Ladle into bowls and serve with minted **Greek yogurt and ***pita (see notes below)
Printable recipe card below
…the garlic, onion, chick peas and seasonings…
…adding the grains…
…the pita and minted yogurt…
 
 
 
…the reward…
 
 
 
 
Galley Kat Note
* If fresh vegetables are available zucchini, egg plants
(either sautéd with onions & garlic or grilled and added at the end)
or adding a 14 oz can of fire-roasted tomatoes would be a great alternative.
 
** To 1/2 cup plain Greek yogurt add 1-2 tbsp chopped fresh mint
 
*** link to making stove-top pita
TEFF, RED LENTIL & BULGAR STEW
 
Author:
Ingredients
  • 2-3 tbsp olive oil
  • 1 small onion, chopped
  • 1-2 garlic cloves, chopped
  • 1 tsp cayenne pepper
  • 1 tsp smoked paprika
  • 1-18 oz can chick peas, drained
  • ½ cup Tiff
  • ½ cup bulgar
  • ½ cup red lentils
  • 4 cups broth (vegetable or chicken)
  • *1-14 oz can seasoned grilled vegetables (see note below)
  • ¼ cup freshly squeezed lemon juice
  • 1-2 tbsp chopped preserved lemon
  • 2-4 tbsp chopped fresh mint divided
Instructions
  1. the rest...
  2. Sauté garlic and onion in oil until fragrant.
  3. Add seasonings.
  4. Stir in chick peas.
  5. Add grains and stir to combine with seasonings.
  6. Add broth and bring back to a simmer,
  7. continuing to cook for 8-10 minutes until grains are cooked.
  8. Add veggies, lemon, juice and 2 tbsp mint.
  9. Ladle into bowls and serve with minted **Greek yogurt and ***pita

 

One response to “TEFF, RED LENTIL & BULGAR STEW”

  1. […] led me to making some interesting African inspired vegan and vegetarian dishes. My recipe using teff here. This salad is quite spicy but you can sub in green or red peppers for added vegetables if you […]

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