The New African Cooking: Authentic Recipes from North Africa [2 ed.]

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The New African Cooking Authentic Recipes from North Africa

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Table of Contents Moroccan Tagine 9 Moroccan Chicken 12 Moroccan Inspired Yam Stew 13 Moroccan Tagine II 14 Moroccan Chickpea Stew 15 Moroccan Potato Bean Soup 18 Quick Moroccan Couscous 19 Moroccan Meat Pie 20 Moroccan Peach Roasted Chicken 21 Spanish Moroccan Fish 24 Sweet and Nutty Moroccan Couscous 25 Tempeh Kabobs with Moroccan Couscous 26 Moroccan Mashed Potatoes 27

Moroccan Shabbat Fish 28 Moroccan Ksra (Flatbread) 29 Fava Bean Breakfast Spread 30 Moroccan Peanut Stew 31 Beef & Hominy Stew 34 Chickpea & Egg Pie 35 Veggie Stew with Couscous 36 Meat Filled Pastries 37 Eggs with Veggies 38 Algerian Cucumber Salad 39 Lemony Semolina Cake 40 Spiced Green Beans 44 Jam Sandwich Cookies 45 Almond Balls 46

Carrots in Hot Sauce 47 Sesame Seeds Farina Rolls 48 Chickpeas Soufflé Sandwich 49 Chicken & Veggie Stew 50 Semolina with Honey 51 Sweet & Spicy Carrots 54 Chickpeas & Veggie Stew 55 Meatballs in Tomato Sauce 56 Spiced Yellow Squash 57 Pasta with Sausage 58 Lamb & Eggs Pie 59 Eggs with Peppers & Tomatoes 60 Lemony Chickpeas Soup 61 Spicy Sausage Omelet 64

Spicy Chicken with Olives 65 Apples & Veggie Salad 66 Chicken in Orange Sauce 67 Hot Chili & Garlic Paste 68 Spicy & Tangy Tomatoes 69 Three Layered Cheesy Lamb & Spinach Pie 70 Garlicky Spice Paste 74 Lemony Zucchini 75 Soup of Artichoke 76 Egyptian Dinner 77 Yogurt Cucumber 78 Beef Liver 79 Olive Side Dish 80 Egyptian Jute 81

Herring Salad 84 Eggplant Salad 85 Couscous and Tomatoes 86 Okra Stew 87 Kofta 88 Almond, Raisin, Pine Nut Pastry 89 Feta Omelet 90 Cauliflower 91 Beef Stew 94 Kushari I 95 Kushari II 96 Lentils 97 Fava Beans 98

Moroccan Tagine

Prep Time: 2 hrs Total Time: 2 hrs 20 mins Servings per Recipe: 6 Calories 265 kcal Carbohydrates 44.7 g Cholesterol 20 mg Fat 4.3 g Protein 14.1 g Sodium 878 mg

Ingredients 1 tbsp olive oil 2 skinless, boneless chicken breast halves - cut into chunks 1/2 onion, chopped 3 cloves garlic, minced 1 small butternut squash, peeled and chopped 1 (15.5 ounce) can garbanzo beans, drained and rinsed 1 carrot, peeled and chopped 1 (14.5 ounce) can diced tomatoes with juice

1 (14 ounce) can vegetable broth 1 tbsp sugar 1 tbsp lemon juice 1 tsp salt 1 tsp ground coriander 1 dash cayenne pepper

Directions 1. Cook onion, garlic and chicken over hot olive oil in a pan for about 15 minutes or until you see that it is brown. 2. Now put squash, carrot, tomatoes, garbanzo beans, broth, sugar, and lemon into it before adding some salt, cayenne pepper and coriander for taste. 3. Bring all this to boil before cooking it over low heat for about 30 minutes or until the vegetables are tender.

Moroccan Tagine

9

MOROCCAN

Chicken

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 4 Calories 286 kcal Carbohydrates 27.9 g Cholesterol 67 mg Fat 3.7 g Protein 36 g Sodium 2128 mg

Ingredients 1 pound skinless, boneless chicken breast meat cubed 2 tsps salt 1 onion, chopped 2 cloves garlic, chopped 2 carrots, sliced 2 stalks celery, sliced 1 tbsp minced fresh ginger root 1/2 tsp paprika 3/4 tsp ground cumin

1/2 tsp dried oregano 1/4 tsp ground cayenne pepper 1/4 tsp ground turmeric 1 1/2 C. chicken broth 1 C. crushed tomatoes 1 C. canned chickpeas, drained 1 zucchini, sliced 1 tbsp lemon juice

Directions 1. Cook chicken in a pan after adding salt and brown in it until you see that is cooked through. 2. Using the same pan; cook celery, garlic, onion and carrot before adding ginger, turmeric, cayenne pepper, paprika, cumin and oregano into it. 3. Add broth as well as tomatoes after cooking it for one minute. 4. Now put the cooked chicken into this pan and cook it over low heat for 10 minutes. 5. At last, put chickpeas and zucchini into the pan and cook it for about 15 minutes or until tender. 6. Pour some lemon juice over everything before serving.

12

Moroccan Chicken

Moroccan Inspired Yam Stew

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 379 kcal Carbohydrates 46.8 g Cholesterol 0 mg Fat 19.6 g Protein 9.6 g Sodium 447 mg

Ingredients 2 tbsps olive oil 3 C. chopped yams 2 large onions, chopped 2 C. chopped cabbage 2 tomatoes, chopped 6 tbsps flaked coconut 3 cloves garlic, minced 3 C. tomato juice 1 C. apple juice

1 tsp ground ginger 1/4 tsp cayenne pepper 1 pinch salt 1 large green bell pepper, chopped 1/2 C. peanut butter

Directions 1. Cook garlic, tomatoes, onions, cabbage, yams and coconut in hot oil for about 10 minutes. 2. Add some apple juice, ginger, salt, cayenne pepper and tomato juice into the vegetables and cook this for another 1 hour at medium heat. 3. Now add some peanut butter and bell pepper into this mixture, and cook all this for another 30 minutes to melt down the peanut butter. 4. Serve.

Moroccan Inspired Yam Stew

13

MOROCCAN

Tagine II

Prep Time: 15 mins Total Time: 2 hrs 15 mins Servings per Recipe: 4 Calories 394 kcal Carbohydrates 42.7 g Cholesterol 71 mg Fat 14.5 g Protein 26.4 g Sodium 68 mg

Ingredients 1 tbsp olive oil 2 large onions, peeled and sliced into rings 2 pounds lamb meat, cut into 1 1/2 inch cubes 1 tsp ground cumin 1 tsp ground coriander seed 1 tsp ground ginger 1 tsp ground cinnamon salt to taste

1 tsp ground black pepper 4 pears - peeled, cored and cut into 1 1/2 inch chunks 1/2 C. golden raisins 1/2 C. blanched slivered almonds

Directions 1. Cook onion in hot oil before adding lamb meat and cooking it until brown. 2. Add cinnamon, cumin, salt, coriander, pepper and ginger into it before pouring in enough water to cover the meat. 3. Now cook it covered for two full hours. 4. Now add almonds, pears and golden raisins into it before cooking it for another 5 minutes. 5. Serve.

14

Moroccan Tagine II

Moroccan

Chickpea Stew

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 476 kcal Carbohydrates 96.1 g Cholesterol 0 mg Fat 6.5 g Protein 15.7 g Sodium 1263 mg

Ingredients 1 tbsp olive oil 1 small onion, chopped 2 cloves garlic, minced 2 tsps ground cumin 2 tsps ground coriander 1/2 tsp cayenne pepper, or to taste 1 tsp garam masala 1/2 tsp curry powder 1 pinch salt

3 potatoes, cut into 1/2-inch cubes 1 (14.5 ounce) can diced tomatoes, undrained 1 C. tomato sauce 1 C. golden raisins water, or enough to cover 1 (14.5 ounce) can chickpeas, drained and rinsed 1 bunch kale, ribs removed, chopped 1/2 C. chopped fresh cilantro

Directions 1. Cook onions and garlic in hot oil for about 7 minutes before adding garam masala, salt, cayenne pepper and curry powder into it. 2. Cook for another one minute before adding potatoes, raisins, tomato sauce and some finely sliced tomatoes into it. 3. Pour water into everything before cooking it over medium heat for 15 more minutes. 4. Now add chickpeas and kale into this mixture, and cook it over low heat for an additional three minutes. 5. Sprinkle some cilantro over this prepared stew before serving.

Moroccan Chickpea Stew

15

MOROCCAN

Potato Bean Soup

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 198 kcal Carbohydrates 25.9 g Cholesterol 8 mg Fat 8.1 g Protein 6.7 g Sodium 1167 mg

Ingredients 6 C. water 1 (15 ounce) can kidney beans 3 tbsps olive oil 2 onions, chopped 2 potatoes, peeled and cubed 3 tbsps chicken bouillon powder 1/2 tsp ground turmeric 1/2 tsp ground black pepper 1/2 tsp ground white pepper

1/2 tsp cayenne pepper(optional) 2 tsps curry powder 2 tbsps soy sauce 1/2 C. whole milk 1/2 C. half-and-half 1/2 C. dry potato flakes 1/4 C. chopped green onions

Directions 1. Bring the mixture of white beans and water to a boil before turning the heat down to low and cooking it for another 15 minutes. 2. Now cook onions in hot olive oil until brown. 3. Put potatoes, fried onions, turmeric, black pepper, chicken soup base, cayenne pepper, curry powder, white pepper, and soy sauce into the beans, and cook for another 15 minutes or until you see that the potatoes are tender. 4. At last, put whole milk, half and half cream, and instant potato flakes into it before bringing all this back to boil. You can garnish this soup with green onions and some chopped chives. Serve.

18

Moroccan Potato Bean Soup

Quick Moroccan Couscous

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 8 Calories 265 kcal Carbohydrates 38.6 g Cholesterol 5 mg Fat 10.3 g Protein 6.6 g Sodium 208 mg

Ingredients 2 C. water 1 C. pearl (Israeli) couscous 1 tbsp olive oil 1/2 C. chopped yellow onion 1 shallot, chopped 6 cloves garlic, quartered 1/2 C. golden raisins 1/2 C. chopped oil-packed sun-dried tomatoes 1/2 C. slivered almonds

1/2 tsp kosher salt 1/4 tsp ground black pepper 3 tbsps lemon juice 1 tbsp butter, softened

Directions 1. Add couscous into the boiling hot water and cook this for about 15 minutes or until all the water is absorbed the couscous that you have added. 2. Cook onion, shallot and garlic in hot oil for about 20 minutes before adding tomatoes and almonds, and cooking it for five more minutes. 3. Now add cooked couscous into it and cook it for five minutes before adding salt, lemon juice and pepper for taste. 4. Combine some butter before serving.

Quick Moroccan Couscous

19

MOROCCAN

Meat Pie

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 569 kcal Carbohydrates 49.2 g Cholesterol 65 mg Fat 31.6 g Protein 22.6 g Sodium 1159 mg

Ingredients 1 sweet potato, diced 1 1/4 C. water 1/4 yellow onion, chopped 3 cloves garlic, minced 1 (.87 ounce) package dry brown gravy mix 1/2 tsp ground cumin 1/2 tsp ground cinnamon 1/2 tsp curry powder 1/2 tsp ground ginger

1/2 tsp ground black pepper 1/2 tsp ground turmeric 1/2 tsp salt 1 C. shredded leftover pot roast 1/2 C. peas 1/2 C. frozen corn 1 frozen deep-dish pie crust 1/2 C. crumbled feta cheese

Directions 1. Set your oven at 400 degrees F before doing anything else. 2. Cook sweet potato in boiling water for about 15 minutes at medium heat. 3. Now bring the mixture of onion, garlic and water to boil, and after turning the heat down to low, cook for five minutes or until the onion softens up. 4. Now add gravy mix, cumin, peas, ginger, black pepper, turmeric, salt leftover pot, cinnamon, roast, sweet potatoes, curry powder and corn into the pan, and cook for five minutes before pouring this into the pie crust. 5. Put some cheese over it before baking it for about 25 minutes or until the top start to turn golden brown in color.

20

Moroccan Meat Pie

Moroccan

Peach Roasted Chicken

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 567 kcal Carbohydrates 19.1 g Cholesterol 130 mg Fat 34.9 g Protein 42.9 g Sodium 603 mg

Ingredients 1/4 C. margarine or butter 1/4 C. honey 1 tsp rose water 1 tsp salt ground black pepper to taste 4 pounds bone-in chicken pieces, with skin

1 pound fresh peaches, pitted and sliced 1 tbsp white sugar 1/2 C. toasted slivered almonds (optional)

Directions 1. Set your oven at 425 degrees F before doing anything else. 2. Heat the mixture of margarine, pepper, honey, salt and rose water in the microwave for about 30 seconds to melt down the margarine. 3. Now pour this mixture over chicken in a baking dish and mix it well. 4. Bake this in the preheated oven for about 15 minutes before turning the temperature down to 350 degrees F and baking it for another 20 minutes after adding peaches and sugar into it. 5. Place chicken in a serving dish of your choice. 6. Serve.

Moroccan Peach Roasted Chicken

21

SPANISH

Moroccan Fish

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 529 kcal Carbohydrates 23.4 g Cholesterol 139 mg Fat 10.2 g Protein 83.2 g Sodium 736 mg

Ingredients 1 tbsp vegetable oil 1 medium onion, chopped 1 clove garlic, finely chopped 2 red bell pepper, seeded and sliced into strips 1 large carrot, thinly sliced 3 tomatoes, chopped 4 olives, chopped 1 (15 ounce) can garbanzo beans, drained and rinsed 1/4 C. fresh parsley, chopped

3 tbsps paprika 4 tbsps ground cumin 1 tsp cayenne pepper 2 tbsps chicken bouillon granules Salt to taste 5 pounds tilapia fillets

Directions 1. Cook onion and garlic in hot oil for about five minutes before adding bell peppers, carrots, garbanzo beans, tomatoes and olives, and cook for five more minutes. 2. Now add chicken bouillon, parsley, cayenne, paprika, salt and cumin before adding fish on top of all this and enough water to cover the vegetables. 3. Turn the heat down to low and cook for another 40 minutes. 4. Serve.

24

Spanish Moroccan Fish

Sweet and Nutty Moroccan Couscous

Prep Time: 15 mins Total Time:20 mins Servings per Recipe: 6 Calories 442 kcal Carbohydrates 68.2 g Cholesterol 25 mg Fat 14.8 g Protein 10.5 g Sodium 164 mg

Ingredients 2 C. vegetable broth 5 tbsps unsalted butter 1/3 C. chopped dates 1/3 C. chopped dried apricots 1/3 C. golden raisins

2 C. dry couscous 3 tsps ground cinnamon 1/2 C. slivered almonds, toasted

Directions 1. Bring the vegetable broth to boil before adding butter, raisins, apricots and dates into it, and boiling it for three full minutes. 2. Combine this with couscous after turning off the heat and then let it stand covered for about 5 minutes. 3. Just before you serve, add cinnamon and toasted almonds. 4. Enjoy.

Sweet and Nutty Moroccan Couscous

25

TEMPEH KABOBS

with Moroccan Couscous

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 6 Calories 554 kcal Carbohydrates 22.7 g Cholesterol 125 mg Fat 37.6 g Protein 32.2 g Sodium 280 mg

Ingredients 2 pounds ground lamb 1 C. raisins 5 ounces goat cheese 1/3 C. mayonnaise 1 red onion, finely chopped 2 cloves garlic, finely chopped 2 tbsps chopped fresh cilantro 3/4 tbsp ground cayenne pepper 1/2 tsp ground cumin

1/2 tsp ground coriander salt to taste coarsely ground black pepper to taste

Directions 1. At first you need to set a grill or grilling plate to medium heat and put some oil before starting anything else. 2. Combine ground lamb, ground coriander, raisins, mayonnaise, red onion, garlic, cilantro, goat cheese, cayenne pepper, cumin, salt and black pepper in a bowl of your choice. 3. Divide this evenly into six even portions and pierce this into skewers. 4. Put these on the preheated grill and cook it for about 4 minutes each side or until you see that the cheese has melted completely. 5. Serve. 6. NOTE: If using a grilling plate instead of grill, then adjust the cooking time of the meat so that everything is fully cooked through. 26

Tempeh Kabobs with Moroccan Couscous

Moroccan

Mashed Potatoes

Prep Time: 16 mins Total Time: 36 mins Servings per Recipe: 32 Calories 103 kcal Carbohydrates 21.3 g Cholesterol 0 mg Fat 1.4 g Protein 1.8 g Sodium 224 mg

Ingredients 10 large baking potatoes, peeled and cubed 3 tbsps olive oil, or as needed 1 onion, diced 1 tbsp ground turmeric 1 tbsp salt, or to taste

2 tsps ground black pepper 1/2 tsp ground cumin

Directions 1. Place potatoes in boiling water and cook until tender, about twenty minutes. 2. Cook onion in hot oil for about six minutes or until lightly browned. 3. Add this to the potatoes after draining water and mash before adding turmeric, cumin, pepper and salt into. 4. Add two tbsps of olive oil to make these potatoes a little creamy. 5. Serve.

Moroccan Mashed Potatoes

27

MOROCCAN

Shabbat Fish

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 278 kcal Carbohydrates 5.9 g Cholesterol 62 mg Fat 12 g Protein 35.9 g Sodium 303 mg

Ingredients 1 red bell pepper, cut into thin strips 3 tomatoes, sliced 6 (6 ounce) tilapia fillets 2 tbsps paprika 1 tbsp chicken bouillon granules 1 tsp cayenne pepper

salt and pepper to taste 1/4 C. olive oil 1 C. water 1/4 C. chopped fresh parsley

Directions 1. Set your oven at 200 degrees F before doing anything else. 2. Put red peppers and sliced tomatoes in the baking dish and add tilapia fillets on top of it. 3. Add mixture of paprika, cayenne, salt, pepper, chicken bouillon, olive oil and water over fish in the baking dish. 4. Bake this for one full hour in the preheated oven after covering the baking dish with aluminum foil.

28

Moroccan Shabbat Fish

Moroccan

Ksra (Flatbread)

Prep Time: 2 hrs Total Time: 2 hrs 20 mins Servings per Recipe: 2 Calories 278 kcal Carbohydrates 5.9 g Cholesterol 62 mg Fat 12 g Protein 35.9 g Sodium 303 mg

Ingredients 7/8 C. water 2 1/4 C. bread flour 3/4 C. semolina flour 1 tsp anise seed 1 1/2 tsps salt 1/2 tsp white sugar

2 tsps active dry yeast 1 tbsp olive oil 1 tbsp sesame seeds(optional)

Directions 1. Put all the ingredients of the into a bread machine by following the order that has been recommended by its manufacture. 2. Start the machine after selecting the dough cycle. 3. When it is done, cut this into two parts before shaping some balls out of it. 4. Flatten these balls out and place them on a baking dish that is lightly floured. 5. Now let it stand as it is for about 30 minutes while covered. 6. Set the heat of your oven to 400 degrees F and brush each and every loaf with some olive oil and sesame seeds. 7. Bake this for about 25 minutes in the oven or until you see that it is golden brown.

Moroccan Ksra (Flatbread)

29

FAVA BEAN

Breakfast Spread

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 101 kcal Carbohydrates 13.6 g Cholesterol 0 mg Fat 3.7 g Protein 4.6 g Sodium 322 mg

Ingredients 1 (15 ounce) can fava beans 1 1/2 tbsps olive oil 1 large onion, chopped 1 large tomato, diced 1 tsp ground cumin 1/4 C. chopped fresh parsley

1/4 C. fresh lemon juice salt and pepper to taste ground red pepper, to taste

Directions 1. Bring beans to boil and then add onion, olive oil, parsley, salt, red pepper, cumin, tomato and pepper into it. 2. Boil the mixture again and cook it for another 5 minutes at medium heat. 3. Serve it with grilled pita

30

Fava Bean Breakfast Spread

Moroccan

Peanut Stew

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 731 kcal Carbohydrates 44.9 g Cholesterol 70 mg Fat 43.8 g Protein 45.5 g Sodium 1470 mg

Ingredients 2 tbsps peanut oil 1 red onion, chopped 2 cloves garlic, minced 2 tbsps chopped fresh ginger 1 pound chicken, cut into chunks (optional) 1 tbsp crushed red pepper, or to taste salt and ground black pepper to taste 5 C. chicken stock 3 small sweet potatoes, cut into chunks

1 (16 ounce) can chopped tomatoes, with liquid 1/4 pound collard greens, roughly chopped 1 C. chunky peanut butter

Directions 1. Cook ginger, onion and garlic in hot peanut oil at medium heat for 5 minutes and then add chicken and cook until brown. 2. Add some red pepper, pepper and salt according to your taste and then add chicken stock and some sweet potatoes into it and cook it for another 15 minutes before serving.

Moroccan Peanut Stew

31

BEEF

& Hominy Stew

Prep Time: 12 mins Total Time: 28 mins Servings per Recipe: 6 Calories 217.0 Fat 8.2g Cholesterol 49.1mg Sodium 633.8mg Carbohydrates 16.6g Protein 18.4g

Ingredients 1 lb lean ground beef 1 1/2 C. onions, chopped 1 C. green bell pepper, chopped 3 garlic cloves, crushed 8 oz. canned kidney beans 8 oz. hominy 1 tsp salt 1 tsp dried basil 1/2 tsp ground black pepper 1/4 tsp sugar

1/4 tsp dried oregano 1/4 tsp red pepper flakes 2 C. water

Directions 1. In a large skillet, add the beef, bell pepper, onion and garlic on medium heat and cook for about 6 minutes. 2. Drain the excess fat and stir in the remaining ingredients and bring to a gentle boil. 3. Simmer for about 10 minutes till desired consistency. 4. This stew is great when served with pasta or rice.

34

Beef & Hominy Stew

Chickpea

& Egg Pie

Prep Time: 5 mins Total Time: 1 hr 5 mins Servings per Recipe: 10 Calories 174.8 Fat 12.6g Cholesterol 18.6mg Sodium 719.3mg Carbohydrates 10.7g Protein 4.7g

Ingredients 2 C. chickpea flour 4 C. water 1/2 C. canola oil 1 tbsp salt 1/4 tsp black pepper

1 egg, beaten ground cumin, for sprinkling harissa

Directions 1. 2. 3. 4. 5. 6.

Set your oven to 350 degrees F before doing anything else. In a food processor, add the flour, salt, oil and water and pulse till smooth. Transfer the mixture into a 10x6-inch metal pan and top with beaten egg evenly. Cook in the oven for about 1 hour. Remove from the oven and sprinkle with the cumin. Cut the pie into slices and serve with harissa.

Chickpea & Egg Pie

35

VEGGIE STEW

with Couscous

Prep Time: 15 mins Total Time: 1 hr 35 mins Servings per Recipe: 4 Calories 361.6 Fat 2.5g Cholesterol 0.0mg Sodium 681.7mg Carbohydrates 75.6g Protein 13.3g

Ingredients 1 large onion, chopped 1/2 tsp turmeric 1/4 tsp cayenne 1/2 C. vegetable stock 1/2 tbsp cinnamon 1 1/2 tsps black pepper 1/2 tsp salt 5 tbsps tomato puree 3-4 whole cloves 3 medium zucchini

4 small yellow squash 3/4 large carrot 4 medium yellow potatoes, skins on 1 red bell pepper 1 (15 oz.) can garbanzo beans

Directions 1. In a large pan, heat the broth on medium-low heat and sauté the onion till soft. Stir in the spices and sauté for a few minutes more. 2. Stir in the tomato paste and cook for about 2 minutes. 3. Meanwhile cut the vegetables into large chunks. 4. In the pan, add all the vegetables, a pinch of cinnamon and enough water to cover the mixture and bring to a boil. Reduce the heat and simmer covered for about 1-2 hours till desired doneness. 5. Stir in the beans and simmer for about 5 minutes. 6. Serve this veggie stew over the couscous.

36

Veggie Stew with Couscous

Meat Filled Pastries

Prep Time: 1 hr Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 175.4 Fat 9.6g Cholesterol 29.5mg Sodium 128.8mg Carbohydrates 12.6g Protein 9.1g

Ingredients 250 g beef mince 1 onion, chopped 1 pinch cinnamon 1 1/2 C. parsley, finely chopped 2 eggs, beaten

6 phyllo pastry sheets 6 Laughing Cow cheese vegetable oil

Directions 1. 2. 3. 4. 5. 6.

In a large skillet, heat a little oil and sauté the onion for about 5 minutes. Stir in the beef and cook till browned. Stir in parsley, pinch of cinnamon, salt and black pepper. Gently, stir in beaten eggs, but take care not to scramble the eggs. Remove from heat and let it cool. Divide the beef mixture over each pastry sheet, about 1 1/2-inch from the bottom and leave about 1-inch from both sides. 7. Cut the cheese in half and place over the mixture. 8. Fold both sides of the pastry sheet to the middle and roll it. 9. Fry the rolls in hot vegetable oil till golden brown.

Meat Filled Pastries

37

EGGS

with Veggies

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 252.8 Fat 15.5g Cholesterol 186.0mg Sodium 85.8mg Carbohydrates 20.5g Protein 9.4g

Ingredients 3 tbsps olive oil 1/2 tsp cumin seed 1 tbsp paprika 1 onion, thinly sliced 1 tbsp harissa 2 -3 garlic cloves, minced 3 tomatoes, peeled, seeded and diced 1 potato, small diced cubes 1 green bell pepper, diced 1 red bell pepper, diced

1 yellow bell pepper, diced 1-2 chili pepper 1 C. water kosher salt fresh ground pepper 4 eggs parsley or cilantro, chopped black olives capers

Directions 1. 2. 3. 4. 5. 6. 7. 8. 38

In a large deep skillet, heat the oil on medium heat and sauté cumin seeds for about 15 seconds. Stir in the paprika and sauté for about 10-15 seconds. Add the garlic and onion and sauté for about 5 minutes. Stir in the tomatoes and bring to a simmer and stir in the potatoes, peppers, water, salt and black pepper. Reduce the heat to low and simmer, covered for at least 10 minutes. Make 4 wells in the veggie mixture and carefully, crack 1 egg in each well. Simmer, covered for about 10 minutes. Serve with a garnishing of olives, capers and parsley. Eggs with Veggies

Algerian

Cucumber Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 2 Calories 301.6 Fat 30.7g Cholesterol 0.0mg Sodium 353.5mg Carbohydrates 8.0g Protein 1.5g

Ingredients 1 large cucumber, peeled, halved lengthwise, seeded, thinly sliced 1/2 green capsicum, cored, seeded and cut in half lengthwise 1/3 C. pitted and coarsely chopped green olives 4 large fresh mint leaves, finely chopped 2 tbsps finely chopped fresh coriander leaves

1/2 tsp paprika 1/4 C. extra virgin olive oil 3 1/2 tsps white wine vinegar salt & freshly ground black pepper

Directions 1. In a large bowl, add all the ingredients and toss to coat well and serve immediately.

Algerian Cucumber Salad

39

LEMONY

Semolina Cake

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 1 Calories 6699.1 Fat 290.2g Cholesterol 775.8mg Sodium 1180.8mg Carbohydrates 963.8g Protein 83.3g

Ingredients 1 1/2 C. of coarse semolina 1 C. plain flour 2 tsps baking powder 3/4 C. unsweetened dried shredded coconut 1/4 C. granulated sugar 1 C. sunflower oil 1 lemon, zest of, finely grated 1 C. yogurt 4 eggs

2 tsps vanilla flavoring 3 C. water 3 C. granulated sugar 1 tbsp orange flower water 1 tsp lemon juice To Decorate blanched whole almond

Directions 1. Set your oven to 355 degrees F before doing anything else and grease an 11x7-inch baking dish. 2. For the Syrup, in a pan, add the water and sugar and bring to a boil and simmer till pale golden syrup forms. 3. Remove from heat and immediately, stir in the orange flower water and lemon juice and keep aside to cool. 4. In a large bowl, mix together the flour, semolina, granulated sugar, baking powder and coconut. 5. In another bowl, add the remaining ingredients and beat till smooth and creamy. 6. Add the egg mixture into the flour mixture and mix till well combined. 7. Transfer the mixture into the prepared baking dish evenly and with the back of a spatula, smooth the surface. 40

Lemony Semolina Cake

8. With a knife, make diamond pattern on top and insert 1 almond in each pattern. 9. Cook in the oven for about 30-40 minutes. 10. Remove the cake from the oven and cut through the pattern. 11. Place the syrup over the cake evenly and keep aside for about 2 hours.

41

SPICED

Green Beans

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 4 Calories 107.9 Fat 7.9g Cholesterol 0.0mg Sodium 7.8mg Carbohydrates 8.8g Protein 2.5g

Ingredients 1 lb fresh green beans 2 tbsps grapeseed oil 1 garlic clove, finely minced 1/2 tsp ground cumin

1/4 tsp paprika 1/4 tsp ground cloves 1 tbsp slivered almonds

Directions 1. 2. 3. 4.

44

Rinse and trim the green beans and cook in a pan of salted boiling water for about 1 minute. Drain and rinse under cold water and transfer into a bowl. In a skillet, heat oil on medium heat and sauté all the remaining ingredients for about 2 minutes. Add the garlic mixture into the bowl with the green beans and toss to coat well and serve warm.

Spiced Green Beans

Jam

Sandwich Cookies

Prep Time: 25 mins Total Time: 33 mins Servings per Recipe: 1 Calories 142.4 Fat 3.9g Cholesterol 7.4mg Sodium 64.5mg Carbohydrates 25.1g Protein 1.6g

Ingredients For the Sables 1 C. butter, softened 1/2 C. granulated sugar 1 large free range egg 2 1/2 C. all-purpose flour

1/2 tsp vanilla extract To decorate 3/4 C. strawberry jam 1/2-3/4 C. icing sugar

Directions 1. Set your oven to 340 degrees F before doing anything else and line a baking tray with foil, shiny side up. 2. In a bowl, add the sugar and margarine and beat till fluffy. 3. Add the egg and vanilla extract and beat till well combined. 4. Slowly, add the flour and baking powder and mix till a soft dough forms. 5. On a floured surface with a rolling pin, roll the dough to 1/4-inch thickness. 6. Cut the tops and bottoms from the dough and place onto prepared baking tray in a single layer. 7. Cook in the oven for about 8 minutes. Remove from the oven and keep aside to cool completely. 8. In a pan, add jam and heat till bubbling. Remove from heat and let it cool slightly. 9. In a large tray, arrange the top of the cookies and sprinkle with icing sugar. 10. Place about 1/2 tsp of jam over the underside of the bottom cookies. 11. Carefully, arrange the top cookies over the jam. 12. Keep aside to set completely before serving. Jam Sandwich Cookies

45

ALMOND

Balls

Prep Time: 15 mins Total Time: 27 mins Servings per Recipe: 1 Calories 95.1 Fat 5.9g Cholesterol 15.6mg Sodium 23.4mg Carbohydrates 8.9g Protein 2.8g

Ingredients 3 C. ground almonds 1 C. granulated sugar 3 small eggs 1 1/2 tsps baking powder

1/2 tsp vanilla extract 1/2 C. chopped almonds glace cherries, to decorate

Directions 1. 2. 3. 4. 5. 6. 7.

46

Set your oven to 340 degrees F before doing anything else and grease and flour a baking sheet. In a large bowl, add ground almonds, sugar, vanilla and baking powder and mix till well combined. Add eggs, one at a time and mix till a firm paste forms. Make small equal sized ball from the mixture. In a shallow dish, place chopped almonds. Roll the balls into chopped almonds evenly and arrange onto prepared baking sheet in a single layer. Gently, press 1/4 of a cherry in the center of each ball and cook in the oven for about 12 minutes.

Almond Balls

Carrots

in Hot Sauce

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 148.2 Fat 10.6g Cholesterol 0.0mg Sodium 87.1mg Carbohydrates 13.1g Protein 1.4g

Ingredients 500 g carrots 3 tbsps olive oil 3 garlic cloves, minced 1 hot pepper 1/2 tsp caraway seed

1 tsp paprika 1 1/2 tbsps vinegar salt and black pepper

Directions 1. Peel the carrots and then slice into rounds. 2. Cook the carrot in lightly salted water till tender enough. 3. Meanwhile for sauce in a grinder, add the garlic, caraway seeds, hot pepper and paprika and some salt and grind till a paste forms. 4. Transfer the sauce into a bowl and add the oil and 1 tbsp of water and mix till well combined. 5. Drain the carrots and return to the pan with sauce on low heat. 6. Cook, covered till the carrots absorb the flavor of the sauce. 7. Stir in vinegar and serve hot. 

Carrots in Hot Sauce

47

SESAME SEEDS

Farina Rolls

Prep Time: 1 hr 40 mins Total Time: 2 hrs Servings per Recipe: 1 Calories 88.7 Fat 2.4g Cholesterol 14.1mg Sodium 83.4mg Carbohydrates 13.9g Protein 2.8g

Ingredients 1/4 oz. active dry yeast 1/4 C. warm water, lightly salted 1 1/2 tbsps olive oil 1 C. farina (cream of wheat) 3/4 C. whole wheat flour 1/2 tsp salt

1/2 C. water 2 tbsps sesame seeds, toasted 1 egg, beaten cooking spray

Directions 1. In a bowl, mix together 1/4 C. of salted water and yeast and keep aside for at least 5 minutes. In a large bowl, mix together farina, flour and salt and then add in olive oil. Add the yeast mixture and stir to combine well. 2. Slowly, add 1/2 C. of water, stirring continuously till well a smooth dough forms. 3. With a damp cloth, cover the dough and keep it in warm place for about 1 1/2 hours. 4. Set your oven to 400 degrees F and grease a baking sheet. 5. Just 2 minutes before baking, mix the sesame seeds into the dough. 6. Divide the dough into 15 equal sized balls and arrange onto the prepared baking sheet in a single layer. 7. Coat each ball with the beaten egg and cook in the oven for about 20 minutes.

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Sesame Seeds Farina Rolls

Chickpeas

Soufflé Sandwich

Prep Time: 5 mins Total Time: 50 mins Servings per Recipe: 8 Calories 292.2 Fat 16.4g Cholesterol 23.2mg Sodium 733.5mg Carbohydrates 27.4g Protein 8.9g

Ingredients For soufflé: 2 C. chickpea flour 4 C. water 1/2 C. sunflower oil 2 -3 tsps salt 1/4 tsp black pepper 1 egg, beaten

1 1/2-2 tsps cumin To serve: 4 tbsps harissa 2 large French baguettes 1 tbsp cumin

Directions 1. Set your oven to 355 degrees F before doing anything else. 2. For soufflé, in a large blender, add all the ingredients except eggs and pulse till smooth and frothy. Transfer the mixture in an 11x7-inch pyrex dish evenly. 3. Place the beaten egg over the mixture evenly and cook in the oven for about 45 minutes. Remove from the oven and cut into 8 slices. 4. Cut the each baguette in 4 pieces and then split them open. 5. Carefully discard some of the inner bread and arrange the outside shells on a smooth surface. 6. Place about 1/2 tbsp of harissa over the bottom of baguette piece, followed by soufflé slice. 7. Sprinkle with cumin and make a sandwich by covering with the top baguette.

Chickpeas Soufflé Sandwich

49

CHICKEN

& Veggie Stew

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 230.8 Fat 5.1g Cholesterol 35.0mg Sodium 816.1mg Carbohydrates 26.6g Protein 19.9g

Ingredients 3 C. chicken broth 1 chicken bouillon cube 2 C. cooked chicken, chopped 1 medium onion, chopped 2 C. fresh green beans, cut 2 carrots, sliced 1 tsp ground cumin 1 tsp basil 1 garlic clove, minced 2 bay leaves

1/2 tsp dried parsley salt pepper 2 medium tomatoes, chopped 2 small zucchini, sliced 1 (16 oz.) can garbanzo beans, drained 1/4 tsp ground red pepper

Directions 1. In a large pan, add the chicken, carrots, green beans, onion, garlic, parsley, basil, cumin, bay leaves, salt, black pepper, bouillon cube and broth and bring to a boil. 2. Reduce the heat and simmer, covered for about 8 minutes. 3. Stir in the zucchini and tomatoes and cook for some time. 4. Stir in the beans and red pepper and cook till heated completely. 5. This stew will be great over a bowl of hot couscous.

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Chicken & Veggie Stew

Semolina

with Honey

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 4 Calories 258.5 Fat 9.0g Cholesterol 22.9mg Sodium 2.0mg Carbohydrates 39.0g Protein 5.4g

Ingredients 1 C. of ground semolina 3 tbsps unsalted butter 2 tbsps of natural set honey ground cinnamon

silver dragees paper tea roses

Directions 1. In a pan, add the semolina on medium-high heat and cook, shaking the pan till toasted completely. 2. Transfer into a bowl and keep aside. 3. In the same pan, melt the butter and remove from heat and immediately stir the honey to combine well. 4. Place the semolina in the pan and stir to combine. 5. Transfer the Semolina mixture into a serving plate and sprinkle with cinnamon. 6. Serve with a garnishing of paper tea roses and silver dredges.

Semolina with Honey

51

SWEET & SPICY

Carrots

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 4 Calories 189.8 Fat 7.7g Cholesterol 0.0mg Sodium 505.7mg Carbohydrates 30.2g Protein 3.1g

Ingredients 2 1/2 lbs carrots, peeled and sliced 1/2 tsp hot sauce 2 tbsps light olive oil 3 garlic cloves, sliced thinly 1 lemon, juice of 2 tsps cumin seeds

1/2 tsp sugar 1/2 tsp salt 2 tbsps mint, finely chopped

Directions 1. 2. 3. 4. 5.

In a steamer basket, steam the carrots for about 5 minutes. Drain well, reserving about 5 tbsps of the cooking liquid. Meanwhile heat a dry skillet and toast the cumin seeds till fragrant. In a large pan, heat the oil and sauté the garlic for about 1 minute. Stir in carrots, sugar, cumin seeds, salt, lemon juice, hot sauce and reserved cooking liquid on medium-low heat. 6. Cover partially and simmer for about 10 minutes. 7. Stir in the mint and serve immediately.

54

Sweet & Spicy Carrots

Chickpeas

& Veggie Stew

Prep Time: 10 mins Total Time: 36 mins Servings per Recipe: 4 Calories 235.0 Fat 2.0g Cholesterol 0.0mg Sodium 401.0mg Carbohydrates 49.1g Protein 9.1g

Ingredients 1 thinly sliced onion 1/4 C. vegetable broth 3 C. thinly sliced cabbage 1 dash salt 1 large green pepper, diced 1 (28 oz.) can diced tomatoes, undrained 1 (16 oz.) can chickpeas 1/4 C. raisins

2 tsps ground coriander 1/2 tsp turmeric 1/4 tsp cinnamon 1 tbsp lemon juice salt

Directions 1. 2. 3. 4. 5.

In a pan, heat the broth and sauté the onion for about 5 minutes. Stir in the cabbage and salt and sauté for about 5 minutes. Stir in the green pepper and spices and sauté for about 1 minute. Stir in the chickpeas, tomatoes and raisins and simmer, covered for about 15 minutes. Serve with a drizzling of the lemon juice alongside couscous.

Chickpeas & Veggie Stew

55

MEATBALLS

in Tomato Sauce

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 120.8 Fat 3.0g Cholesterol 59.4mg Sodium 279.2mg Carbohydrates 7.9g Protein 14.7g

Ingredients 1 lb chopped beef 1/2 C. breadcrumbs 1 tbsp chopped fresh parsley 1 dash nutmeg 1/2 tsp onion powder salt and pepper 1 egg, slightly beaten Sauce 1/2 C. chopped onion

2 tomatoes, chopped 1 tbsp chopped fresh parsley 1/2 tsp salt 1 dash saffron 1 dash cinnamon 1 dash pepper 1/2 C. tomato juice

Directions 1. In a large bowl, add the beef, egg, breadcrumbs, parsley, onion powder, nutmeg, salt, black pepper and water and mix till well combined. 2. Make equal sized balls from the mixture and cook under the broiler till golden brown. 3. In a steamer, steam the onion and tomatoes. 4. In a pan, add the meatballs, steamed veggies, tomato juice and remaining spices and simmer, covered, for about 30 minutes.

56

Meatballs in Tomato Sauce

Spiced

Yellow Squash

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 93.6 Fat 7.2g Cholesterol 0.0mg Sodium 301.4mg Carbohydrates 6.8g Protein 1.7g

Ingredients 2 crookneck yellow squash, cut in cubes 2 zucchini, cut in cubes 1 onion, diced 2 tbsp olive oil 1 tsp paprika 1/2 tsp cumin 1/2 tsp pepper

1/2 tsp salt 1/4 tsp caraway seed, ground 1/4 tsp red pepper flakes 2 garlic cloves, crushed 1/4 C. water

Directions 1. In a skillet, heat the oil and sauté the onion and garlic till soft. 2. Stir in the spices and sauté for 3 mins. 3. Stir in the squash and water and simmer on low heat till done completely.

Spiced Yellow Squash

57

PASTA

with Sausage

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 700.0 Fat 32.3g Cholesterol 63.0mg Sodium 813.3mg Carbohydrates 81.4g Protein 22.4g

Ingredients 375 g penne pasta 2 onions, minced 2 tbsp olive oil 350 g merguez sausages, cut in diagonal sections of 1 inch

2 tbsp tomato paste 1 C. chicken broth 3 tbsp fresh parsley, chopped salt and pepper

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

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In a pan of lightly salted boiling water, cook the pasta till desired doneness. Drain well and coat with a little oil and keep aside. In a large skillet, heat the oil and sauté onion till golden brown. Stir in the sausage, salt and black pepper and cook till golden brown from both sides. Stir in the tomato paste and cook for about 1 minute. Stir in the broth and bring to a gentle boil. Simmer slowly till the sausages are done completely. Stir in the pasta and cook till heated completely. Stir in the seasoning and parsley and serve.

Pasta with Sausage

Lamb

& Eggs Pie

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 4 Calories 382.7 Cholesterol 27.5g Sodium 242.6mg Carbohydrates 273.2mg Protein 12.2g

Ingredients 1 large onion, chopped 1 lb lean ground lamb 2 tbsp vegetable oil 1 1/2 C. mashed potatoes 2 hard-cooked eggs, chopped 2 tbsp parsley, chopped salt and pepper

1/2 tsp garlic powder 4 eggs, lightly beaten

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly grease a 9-inch round baking pan. 2. In a large bowl, add all the ingredients and mix till well combined. 3. Transfer the mixture into the prepared baking pan evenly. 4. Cook everything in the oven for about 45 minutes. 5. Remove everything from the oven and let it cool slightly. 6. Cut into desired size wedges and serve.

Lamb & Eggs Pie

59

EGGS

with Peppers & Tomatoes

Prep Time: 35 mins Total Time: 50 mins Servings per Recipe: 4 Calories 186.6 Fat 12.1g Cholesterol 211.5mg Sodium 78.4mg Carbohydrates 12.6g Protein 8.3g

Ingredients 2 tbsp olive oil 1 onion, thinly sliced 1 red bell pepper, cut into strips 1 yellow bell pepper, cut into strips 1 fresh red chili pepper, seeded and finely chopped

6 plum tomatoes, peeled, seeded and quartered salt & freshly ground black pepper 2 tsps chopped of fresh mint 4 eggs

Directions 1. 2. 3. 4. 5.

In a large heavy-bottomed skillet, heat the oil and sauté the onion for about 5 minutes. Stir in the chili pepper and bell peppers and cook, covered for about 8 minutes. Stir in the tomatoes and cook, covered for about 5-8 minutes. With a spatula, make 4 wells in the pepper mixture and reduce the heat to low. Carefully crack 1 egg in each well and cook, covered for about 5 minutes, basting the eggs with the pan juices occasionally. 6. Serve with a garnishing of the mint sprig.

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Eggs with Peppers & Tomatoes

Lemony

Chickpeas Soup

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 155.4 Fat 4.5g Cholesterol 0.0mg Sodium 298.7mg Carbohydrates 24.3g Protein 5.1g

Ingredients 2 tbsp olive oil 5 cloves garlic, minced 2 jalapeno peppers, minced 1 tsp ground caraway 1 tsp dried oregano 2 (14 oz.) cans chickpeas, drained and rinsed 2 (14 oz.) cans vegetable broth

2 C. water 5 tbsp fresh lemon juice 1/3 C. fresh cilantro, chopped salt and pepper

Directions 1. 2. 3. 4.

In a large soup pan, heat the oil on medium heat and sauté the jalapeños and garlic till golden brown. Stir in the oregano and caraway seeds and sauté for a couple minutes. Stir in the chickpeas, water and broth and simmer for about 20 minutes. Stir in the seasoning, cilantro and lemon juice and simmer for about 5 minutes.

Lemony Chickpeas Soup

61

SPICY

Sausage Omelet

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 2 Calories 403.2 Fat 31.5g Cholesterol 412.8mg Sodium 506.1mg Carbohydrates 7.1g Protein 22.1g

Ingredients 4 eggs 1/4 lb ground sausage 1/2 C. onion, diced 1 garlic clove, minced 1/4 tsp caraway seed, ground

1/2 tsp paprika 1 tbsp olive oil 1/8 cayenne 1/2 C. green pepper, diced

Directions 1. 2. 3. 4. 5. 6.

64

In a skillet, heat the oil and sauté the onion, peppers and sausage. Stir in the garlic and spices and sauté for 3 mins. Lightly, grease a frying pan and heat it. Add the beaten eggs evenly and cook till set. Place the filling on half of the eggs and cover it with other half. Transfer into a plate and serve.

Spicy Sausage Omelet

Spicy Chicken with Olives

Prep Time: 10 mins Total Time: 1 hr 25 mins Servings per Recipe: 8 Calories 326.0 Fat 18.7g Cholesterol 92.8mg Sodium 431.8mg Carbohydrates 7.6g Protein 31.3g

Ingredients 4 whole chicken breasts, split 3 tbsp all-purpose flour 1 tsp salt 1/4 tsp pepper 3 tbsp vegetable oil 1 1/2 C. onions, chopped 2 garlic cloves, minced 1/2 tsp paprika

1/2 tsp cumin 1 pinch cayenne pepper 1/2 C. chicken broth 1 lemon, juice of, small 1 small lemon, thinly sliced pimiento, stuffed green olives, halved 1 tbsp chopped fresh parsley

Directions 1. Set your oven to 375 degrees F before doing anything else. 2. In a large bowl, mix together the flour, salt and black pepper. 3. Add the chicken and coat with flour mixture evenly and shake off the excess. 4. In a large skillet, heat the oil and stir fry the chicken in batches till golden brown. 5. Transfer the mixture into a 13x9-inch baking dish in a single layer. 6. In the same skillet, sauté the onion, garlic and spices till the onions become soft. 7. Stir in the lemon juice and broth and bring to a boil, scraping the brown bits. 8. Place the broth mixture over the chicken evenly, followed by the lemon slices. 9. Cook, everything covered in the oven for about 40 minutes. 10. Uncover the baking dish and top with olives evenly and cook for about 5 minutes more. 11. Serve with a garnishing of parsley. Spicy Chicken with Olives

65

APPLES

& Veggie Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 220.7 Fat 14.1g Cholesterol 0.0mg Sodium 591.0mg Carbohydrates 25.9g Protein 2.5g

Ingredients 2 granny smith apples 2 cucumbers 2 tomatoes 1 bell pepper 1/2 purple onion Dressing 2 lemons, juice of

1/8 C. tarragon vinegar 1/4 C. olive oil, scant 1 tsp salt 1 -2 tbsp mint, finely ground

Directions 1. 2. 3. 4. 5.

66

Peel, core and chop the apples and then chop the vegetables finely. In a large bowl, mix together the apples and vegetables. In another bowl, add all the dressing ingredients and mix till well combined. Pour the dressing over the salad and mix well. Keep everything aside for about 2 hours before serving.

Apples & Veggie Salad

Chicken

in Orange Sauce

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 216.3 Fat 4.1g Cholesterol 75.5mg Sodium 378.2mg Carbohydrates 15.6g Protein 28.7g

Ingredients 1 red onion, finely sliced 4 boneless skinless chicken breasts, cut into strips 2 garlic cloves, chopped 1 tsp coriander seed 1 tsp ground cumin 1 tsp ground cinnamon 1/2 tsp cayenne pepper 6 cardamom pods, crushed with seeds removed

1 1/4 C. chicken broth 2 tbsp all-purpose flour 1 tsp dried oregano 1 (14 oz.) can chopped tomatoes 2 pieces orange peel 2/3 C. orange juice salt & freshly ground black pepper

Directions 1. 2. 3. 4. 5. 6.

Heat a large nonstick frying pan and sauté the onion for about 2-3 minutes. Stir in the chicken and garlic and stir fry till golden brown from all the sides. Stir in 2-3 tbsp of the broth, flour and spices and cook, stirring for about 1 minute. Slowly, add the broth, stirring continuously, and stir in the tomatoes, oregano and orange peel. Simmer, covered for about 20 minutes. Stir in the seasoning and serve.

Chicken in Orange Sauce

67

HOT CHILI

& Garlic Paste

Prep Time: 25 mins Total Time: 35 mins Servings per Recipe: 1 Calories 1115.6 Fat 111.4g Cholesterol 0.0mg Sodium 1200.5mg Carbohydrates 32.2g Protein 7.2g

Ingredients 4 smoked chili peppers, such as ancho or chipotle 8 dried New Mexico hot red chili pepper 1 tbsp cumin seed 2 tsps coriander seeds 1 tsp caraway seed

8 garlic cloves 1/2 C. olive oil 1/2 tsp salt

Directions 1. Discard the stems and seeds of the chilies and place them in a large bowl of boiling water for about 20 minutes. 2. Heat a nonstick frying pan on medium-high heat and toast the caraway seeds, coriander and cumin for about 2-3 minutes. 3. Remove everything from heat and keep aside to cool completely. 4. In a blender, place the toasted seeds and pulse till powdered. 5. Add the remaining ingredients and pulse till a smooth paste forms. 6. Transfer the paste into an airtight container and refrigerate to preserve for up to 2 months.

68

Hot Chili & Garlic Paste

Spicy

& Tangy Tomatoes

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 1 Calories 181.5 Fat 10.7g Cholesterol 0.0mg Sodium 596.7mg Carbohydrates 20.7g Protein 2.1g

Ingredients 8 plum tomatoes, halved, seeded and chopped roughly 4 shallots, thinly sliced 3 tbsp olive oil 4 garlic cloves, minced 1 tsp pepper 1 tsp ground cumin 1 tsp caraway seed

1 tsp paprika 1/2 tsp turmeric 1/3 C. red wine vinegar 3 tbsp brown sugar 1 tsp salt 1 C. fresh cilantro

Directions 1. In a large skillet, heat the oil on medium-high heat and sauté the garlic and seasoning for about 30 seconds. 2. Stir in the sugar, salt and vinegar and boil, stirring continuously, for about 3 minutes. 3. Stir in the tomatoes and shallots and cook for about 1-2 minutes. 4. Stir in the cilantro and serve.

Spicy & Tangy Tomatoes

69

THREE LAYERED

Cheesy Lamb & Spinach Pie

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 538.1 Fat 36.1g Cholesterol 469.3mg Sodium 834.4mg Carbohydrates 20.5g Protein 36.8g

Ingredients 2 tbsp olive oil 2 medium onions, finely chopped 1/2 lb ground lamb 4 garlic cloves, crushed 1 tbsp ground coriander salt and pepper, to taste chili powder, to taste Lower layer (1/3 of meat base and) 2 lbs spinach ( blanches, squeezed and chopped)

3 eggs, lightly beaten Middle layer (1/3 of meat base and) 3 -4 oz. gruyere, cheese 6 oz. fresh ricotta cheese 3 eggs, lightly beaten Upper layer (1/3 of meat base and) 1 C. parsley, fresh, chopped 3 eggs, lightly beaten

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a 10-15-inch baking mold with 1 tbsp of the olive oil and place in the oven. 2. For the meat base in a skillet, heat the remaining oil and sauté the onion till tender. 3. Stir in the lamb and cook till done completely. 4. Remove everything from the heat and immediately, stir in the remaining ingredients. 5. Divide the lamb mixture into 3 portions. 6. For the lower layer, in a bowl, mix together the all ingredients and the first portion of the meat mixture. 7. Remove the heated mold from the oven. 8. Place the lower layer mixture in the heated mold evenly and with the back of a spoon, smooth the 70

Three Layered Cheesy Lamb & Spinach Pie

surface. 9. Cook everything in the oven for about 10 minutes. 10. Meanwhile for the middle layer, in a bowl, mix together all the ingredients and the second portion of the meat mixture. 11. Remove the mold from the oven and place the second layer mixture over the first layer. 12. With the back of a spoon, smooth the surface and cook in the oven for about 10 minutes. 13. Meanwhile for the upper layer, in a bowl, mix together all the ingredients and the third portion of the meat mixture. 14. Remove the mold from the oven and place the upper layer mixture over the middle layer. 15. With the back of a spoon, smooth the surface and cook in the oven for about 10-15 minutes more. 16. Remove everything from the oven and keep aside for about 20 minutes before slicing.

71

GARLICKY

Spice Paste

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 1 Calories 416.3 Fat 20.7g Cholesterol 0.0mg Sodium 41.7mg Carbohydrates 75.0g Protein 18.7g

Ingredients 2 large garlic cloves, peeled, chopped and dried in the open air for 2 days 1/4 C. coriander seed

1 tbsp caraway seed 2 tsps cayenne pepper

Directions 1. In a mortar and the pestle, grind the garlic, caraway, coriander and cayenne till smooth. 2. Preserve in the refrigerator.

74

Garlicky Spice Paste

Lemony

Zucchini

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 144.4 Fat 13.7g Cholesterol 0.0mg Sodium 12.1mg Carbohydrates 5.5g Protein 1.6

Ingredients 1 lb zucchini, sliced 4 tbsp olive oil 3 tbsp lemon juice 2 garlic cloves, crushed 1 tsp caraway seed, crushed

1 pinch paprika salt and pepper, to your taste

Directions 1. 2. 3. 4. 5.

In a steamer, steam the zucchini till done and drain well. Transfer the zucchini into a bowl. In another bowl, add the remaining ingredients except the paprika and mix well. Pour dressing over the zucchini and mix well. Serve with a sprinkling of the paprika.

Lemony Zucchini

75

SOUP OF

Artichoke (‫)فوشرخلا ةبروش‬

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 226 kcal Fat 16.9 g Cholesterol 56 mg Sodium 756 mg Carbohydrates 15.8 g Protein 4.7 g

Ingredients 1 Tbsp butter or olive oil 1 medium onion diced 1 lb artichoke hearts, frozen or fresh 2 sprigs of thyme 2 bay (laurel) leaves 3 C. chicken broth 1 C. milk

Salt & pepper to taste (optional) 1/4 C. cream or fat free half & half (optional) fried julienne strips of leeks and mini artichoke hearts

Directions 1. Cook onion in hot oil for a few minutes and stir in milk, artichokes, broth, thyme and bay leaves before bringing all this to boil and cooking on low heat for 30 minutes or until artichokes are tender. 2. Throw out bay leaves and thyme, and blend everything very thoroughly before stirring in cream and heating it up again. 3. Stir in pepper and salt before serving. 4. Garnish with julienned leeks.

76

Soup of Artichoke

Egyptian Dinner

(Potatoes and Chicken) (‫)اطاطب و يوشم جاجد‬

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 4 Calories 463 kcal Fat 21.3 g Cholesterol 120 mg Sodium 151 mg Carbohydrates 34.4 g Protein 33.1 g

Ingredients 1 chicken cut into four pieces, 2 legs and 2 breasts 3 medium size potatoes, cut into small cubes 1 large onion, diced, similar size to the potatoes Salt, Pepper Italian Herbs

(Optional) Red Chili flakes 1 C. of water

Directions 1. Set your oven at 425 degrees before doing anything else. 2. Coat potatoes and onion with all the spices in the baking dish before coating chicken with all the spices and putting it over the vegetables in the dish. 3. Pour some water in the corners. 4. Bake this in the preheated oven for about 35 minutes before covering the chicken with the juice in the pan and baking it again for 10 minutes. 5. Serve.

Egyptian Dinner

77

YOGURT

Cucumber (‫)عجارت رايخلا يدابزلا‬

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 2 Calories 46 kcal Fat 0.9 g Cholesterol 3 mg Sodium 188 mg Carbohydrates 6.3 g Protein 3.8 g

Ingredients 2 C. yogurt 1 large cucumber, seeded and grated 10 large leaves of mint, minced 1 clove of garlic crushed (optional)

1/2 tsp salt 1/4 tsp cumin powder

Directions 1. Combine all the ingredients thoroughly before refrigerating it for an hour. 2. Garnish with olive oil, mint leaves and paprika powder before serving.

78

Yogurt Cucumber

Beef Liver

(‫)دبكلا رقبلا موحل‬

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 10 Calories 330 kcal Fat 14.7 g Cholesterol 312 mg Sodium 955 mg Carbohydrates 23.1 g Protein 25.9 g

Ingredients 1/3 C. cooking oil 1 lb (400 gm) calf’s liver, diced 6 garlic cloves, crushed and minced 1 large green bell pepper, diced 1 chili pepper, seeded and diced 1 1/2 Tbsp cumin powder 1/2 tsp cinnamon powder

1/4 tsp ginger powder 1/4 tsp cloves powder 1/4 tsp cardamom powder Juice of one lime or lemon 1 tsp salt

Directions 1. Cook liver in hot oil until you see that it is changing color and stir in all the remaining ingredients before cooking all this for 15 more minutes. 2. Serve.

Beef Liver

79

OLIVE

Side Dish (‫)نوتيزلا عقنم‬

Prep Time: 10 mins Total Time: 1 hr 15 mins Servings per Recipe: 20 Calories 33 kcal Fat 3.3 g Cholesterol 0 mg Sodium 383 mg Carbohydrates 0.9 g Protein 0.3 g

Ingredients 2 C. yogurt 2 Tbsp Olive Oil 1 garlic clove, crushed 2 Tbsp minced cilantro

2 Tbsp minced celery 10 oz. Olives kalamata or green, drained, uniform in size

Directions 1. Cook celery, garlic and cilantro in hot oil for 5 minutes and stir in olives after turning the heat off. 2. Refrigerate for an hour before serving.

80

Olive Side Dish

Egyptian

Jute (‫)توجلا نم ءاسح‬

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 10 Calories 410.2kcal Fat 20g Cholesterol 0 mg Sodium 100 mg Carbohydrates 20.6 g Protein 1.3 g

Ingredients 1 lb Frozen finely diced Jute / Molokheya Leaves 4 C. chicken or vegetable broth 1 tsp salt or to taste 1/2 tsp cardamom powder 2 Tbsp butter or cooking oil

6 garlic cloves, crushed 4 tsp coriander powder

Directions 1. Heat up a mixture of frozen molokheya, cardamom and broth for 15 minutes, while adding a mixture of garlic and coriander cooked over hot butter in the last 5 minutes. 2. Cook for a few minutes covered before serving.

Egyptian Jute

81

HERRING

Salad (‫)ةطلس ةجنرلا‬

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 5 Calories 317 kcal Fat 15.6 g Cholesterol 11 mg Sodium 748 mg Carbohydrates 30.2 g Protein 13.7 g

Ingredients 1 lb Whole smoked herring 5 green onions finely sliced at an angle 1/2 large bell pepper diced or 1 jalapeno pepper diced (spicy) Juice of 2 limes 1 C. of vegetable oil or olive oil or a mix of both

12 pita breads 4 Lime or lemons cut ready to squeeze Green onions

Directions 1. Combine fish that is without any bones and is cut into small pieces with a mixture of all the other ingredients before baking the bread for 3 minutes at 350 degrees separately. 2. Serve the salad with lemons and this bread on the side.

84

Herring Salad

Eggplant

Salad (‫)راضخ ةطلس‬

Prep Time: 10 mins Total Time: 12 hrs 10 mins Servings per Recipe: 10 Calories 114 kcal Fat 10.3 g Cholesterol 10 mg Sodium 183 mg Carbohydrates 5.2 g Protein 0.7 g

Ingredients 8 tomatoes, medium size 8 baby eggplants 12 peeled garlic cloves, halved, fresh or marinated 3 Tbsp cumin powder 1 tsp salt 1 tsp pepper

1/2 tsp red chili pepper 2 Tbsp minced parsley 1/4 C. extra virgin olive oil 1 Tbsp white vinegar 2 Tbsp lemon juice

Directions 1. Cook eggplants in boiling water for a few minutes and cut off its stem before creating an opening in the eggplant and tomatoes. 2. Crush garlic with all the spices and combine it with oil, lemon juice, parsley and vinegar before filling the vegetables with it and pouring the remaining filling on top. 3. Refrigerate for at least 12 hours before eating.

Eggplant Salad

85

COUSCOUS

and Tomatoes (‫)سكسكلا‬

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 528 kcal Fat 29.3 g Cholesterol 4.1 g Sodium 0 mg Carbohydrates 455 mg Protein 5.4 g

Ingredients 1 1/4 C. vegetable broth 1 1/4 C. water 2 C. pearl (Israeli) couscous 1 pinch salt 1 pinch ground black pepper 5 tbsps olive oil, divided 1/2 C. pine nuts 4 cloves garlic, minced

1 shallot, minced 1/2 C. sliced black olives 1/3 C. sun-dried tomatoes packed in oil, drained and diced 1 C. vegetable broth 1/4 C. diced fresh flat-leaf parsley

Directions 1. Stir couscous in a boiling mixture of vegetable broth, salt, pepper and water before cooking on low heat for 8 minutes. 2. Cook pine nuts in hot olive oil for one minute and in another pan, cook garlic and shallot in hot olive oil for 2 minutes before stirring olives and sun-dried tomatoes, and cooking for 3 minutes. 3. Now stir in vegetable broth and cook on low heat for 10 minutes before mixing it with the sauce and topping everything with some parsley and more pine nuts in a serving bowl. 4. Enjoy.

86

Couscous and Tomatoes

Okra Stew (‫)ةيماب‬

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 262 kcal Fat 8.3 g Cholesterol 5.8 g Sodium 827 mg Carbohydrates 22.6 mg Protein 21.5 g

Ingredients 8 large cubes of lamb or beef 1 medium onion, peeled 1 tsp Salt 2 Tbsp Cooking Oil 6 cloves of garlic, crushed and diced

3 medium ripened tomatoes 3 C. frozen bamya (okra)

Directions 1. Bring a mixture of meat cubes, onion and water to boil before stirring in salt and cooking on low heat for 20 minutes. 2. Slice meat cubes into smaller pieces. 3. Cook garlic in hot oil for a minute and stir in sliced tomatoes before cooking it for 5 more minutes and stirring in okra and meat. 4. Cook everything for three more minutes and stir in broth before bringing all this to a boil and cooking on low heat for 25 minutes. 5. Serve

Okra Stew

87

KOFTA

(Beef Kebabs) (‫)هتفك‬

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 231 kcal Fat 14.8 g Cholesterol 5.8 g Sodium 122 mg Carbohydrates 15 mg Protein 20.5 g

Ingredients 1 lb ground beef 1 onion, diced 1 egg yolk 2 tbsp diced fresh oregano

salt and pepper to taste 1 bamboo skewers, soaked in water for 20 minutes

Directions 1. Form a ball made from a mixture of ground beef, egg yolk, pepper, oregano, onion and salt on a skewer before rolling it over an oiled coated surface and making two sausage-like shapes out of it. 2. Cook on a preheated grill for about 10 minutes. 3. Serve. 4. NOTE: If you would like to avoid using a grill you can fry these kebabs on the stove or broil them as well.

88

Kofta

Almond, Raisin,

Pine Nut Pastry (‫)تانجعملا زوللا‬

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 605 kcal Fat 32.7g Cholesterol 12mg Sodium 237mg Carbohydrates 67.2g Protein 12.4g

Ingredients 1 (17.25 oz.) package frozen puff pastry, thawed 5 C. milk 1 C. white sugar 1/4 C. raisins 1/4 C. slivered almonds

1/4 C. pine nuts 1/4 C. diced pistachio nuts 1/4 C. sweetened, flaked coconut

Directions 1. 2. 3. 4.

Set your oven at 400 degrees before doing anything else. Put rolled out puff pastry on a baking sheet. Bake in the preheated oven for about 15 minutes or until golden brown. Break it into pieces and combine it with a mixture of raisins, almonds, coconut, pine nuts and pistachios before pouring it into a casserole dish. 5. Now pour a boiling mixture of milk, sugar and vanilla over it. 6. Bake in the preheated oven for about 15 minutes and broil for 2 minutes before letting it cool down for 5 minutes. 7. Serve.

Almond, Raisin, Pine Nut Pastry

89

FETA

Omelet (‫)نبجلا ةجع‬

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 2 Calories 243 kcal Fat 19.8g Cholesterol 385mg Sodium 300mg Carbohydrates 1.8g Protein 14.7g

Ingredients 4 eggs, beaten 1/2 tsp black pepper 3 tbsp crumbled feta cheese 1 tsp milk

1 tbsp vegetable oil

Directions 1. Cook a mixture of beaten eggs and pepper in hot oil and then add a mixture of milk and cheese when the edges are cooked before folding it up around this cheese mixture. 2. Enjoy.

90

Feta Omelet

Cauliflower (‫)طيبنرق‬

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 284 kcal Fat 13.4g Cholesterol 48mg Sodium 102mg Carbohydrates 34.2g Protein 8.7g

Ingredients 2 tsps ground cumin 1 head cauliflower, cut into florets 1 C. all-purpose flour 1 egg 2 cloves garlic 1 tsp ground cumin

1 tbsp tomato paste salt to taste 1/4 C. milk, or as needed 2 C. vegetable oil, or as needed

Directions 1. Cook cauliflower florets in boiling salty water for 2 minutes, while adding two tsps of cumin and then a blended mixture of tomato paste, salt, flour, egg, cumin and garlic. 2. Cook everything in hot oil 8 minutes or until golden. 3. Serve.

Cauliflower

91

BEEF

Stew (‫)رقبلا ةدبز‬

Prep Time: 10 mins Total Time: 2 hrs 20 mins Servings per Recipe: 4 Calories 394 kcal Fat 24.9g Cholesterol 78mg Sodium 770mg Carbohydrates 21.8g Protein 21.3g

Ingredients 1 lb cubed beef stew meat 2 tbsp butter 1 tbsp canola oil 4 onions, very thinly sliced 2 cubes chicken bouillon 1 bay leaf

salt and ground black pepper to taste 1 1/2 C. water, or as needed

Directions 1. Cook a mixture of canola, beef and butter for five minutes, and stir in onions, pepper, chicken bouillon, bay leaf, water and salt before cooking it over low heat for 2 hours. 2. Serve.

94

Beef Stew

Kushari I

(Rice, Macaroni, Lentils) (‫)ىرشك‬

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 469 kcal Fat 7.9g Cholesterol 0mg Sodium 187mg Carbohydrates 80.7g Protein 17.1g

Ingredients 3/4 C. brown lentils 4 C. water 3/4 C. uncooked long grain rice 1 C. elbow macaroni 2 tbsp vegetable oil 2 large onions, diced

4 cloves garlic, minced 1 (15.5 oz.) can diced tomatoes 1/4 tsp red pepper flakes, or to taste salt and pepper to taste

Directions 1. Bring a mixture of water and lentils to boil, and cook for 25 minutes over medium heat before stirring in rice and cooking for another 25 minutes to get the rice tender. 2. Now cook macaroni in boiling salty water for 8 minutes and drain. 3. Cook onion and garlic in hot oil for a few minutes, and stir in tomatoes, red pepper flakes, pepper and salt before cooking all this for 20 more minutes separately. 4. Now combine everything in a serving dish. 5. Enjoy.

Kushari I

95

KUSHARI II

(Rice, Macaroni, Lentils) (‫)ىرشك‬

Prep Time: 15 mins Total Time: 1 hr 50 mins Servings per Recipe: 12 Calories 359 kcal Fat 3.4g Cholesterol 0mg Sodium 677mg Carbohydrates 69.2g Protein 12.4g

Ingredients 1 tbsp vegetable oil 2 C. uncooked white rice 3 C. water 1 tsp salt 1 (16 oz.) package uncooked elbow macaroni 1 C. beluga lentils, soaked in water 1/2 tsp salt 1 tbsp vegetable oil 5 onions, minced

2 cloves garlic, minced 3 tbsp distilled white vinegar 4 ripe tomatoes, diced 1/2 C. tomato paste 1 1/2 tsps salt 1 tsp ground black pepper 2 1/2 tsps ground cumin 1/4 tsp cayenne pepper

Directions 1. Cook rice in oil for three minutes and stir in water and salt before bringing all this to boil and cooking on low heat for 25 minutes or until the rice gets soft. 2. Now cook macaroni in boiling salt water for 8 minutes and drain. 3. Soak your lentils in water for thirty minutes and then cook them in boiling water for 20 minutes or until tender. 4. Cook onion in hot oil for 15 minutes and then stir in garlic before cooking for another minute. Place half of the mix to the side. 5. Combine half of your onions with: diced tomatoes, tomato paste, black pepper, 2 1/2 tsps salt, cumin, and cayenne. Bring all this to a boil and then cook on low heat for 12 minutes. 6. Place rice, macaroni and lentils on a serving plate before placing the remaining browned onions and tomato sauce on top. 96

Kushari II

Lentils

(‫)سدعلا ةبروش‬

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 196 kcal Fat 0.9g Cholesterol < 1mg Sodium 316mg Carbohydrates 34.3g Protein 13.3g

Ingredients 3 C. water 1 C. red lentils 1 roma tomato, quartered 1 carrot, quartered 1 small onion, quartered 4 cloves garlic, quartered 1/4 cube chicken bouillon

1 C. water 2 tsps ground cumin 1/2 tsp sea salt 1/2 tsp cracked black pepper 1/4 tsp ground coriander

Directions 1. Cook lentils, tomato, garlic, carrots, 3 C. of water, onion and chicken bouillon for 25 minutes over medium heat and blend this mixture in a blender until smooth before stirring in water, coriander, cumin, pepper and sea salt, and cooking over medium heat until warm. 2. Enjoy with cooked basmati rice.

Lentils

97

FAVA

Beans (‫سمدم لوف‬‎)

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 242 kcal Fat 14.3g Cholesterol 0mg Sodium 500mg Carbohydrates 22g Protein 9.7g

Ingredients 1 tbsp olive oil 1 medium onion, diced 1 (15 oz.) can fava beans, drained 1 lemon, juiced 1/3 C. tahini

5 cloves garlic, crushed salt and pepper to taste

Directions 1. Cook onion in hot oil for a few minutes and stir in beans, lemon juice and tahini before cooking everything for another few minutes. 2. Finally add in some salt and pepper before serving. 3. Enjoy.

98

Fava Beans

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