Easy Ingredient Swaps: 3 Recipes for a Tunisian Stew

Try this hearty stew from Brandon Frohne, 
executive chef of Mason’s restaurant in Nashville, Tennessee, will warm your belly and your soul.
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Try this hearty stew from Brandon Frohne, 
executive chef of Mason’s restaurant in Nashville, Tennessee, will warm your belly and your soul.
Tunisian stew

This hearty stew from Brandon Frohne, executive chef of Mason’s restaurant in Nashville, Tennessee, will warm your belly and your soul. It’s a riff on shakshouka, a Tunisian stew featuring eggs poached in a tomato sauce with peppers and spices. Start with the top list of ingredients, then add protein, stock, and toppings based on your dietary preference. Share it as a one-plate dish with two spoons.

Start with:

  • 1/2 sliced red bell pepper
  • 1/2 sliced green bell pepper
  • 1/2 sliced fennel bulb
  • 1/2 cup chopped kale
  • 1/2 cup minced white onion
  • 1/2 tbsp minced garlic
  • 1 tbsp olive oil
  • 2 cups diced tomatoes
  • 1 tbsp tomato paste
  • 1/2 tsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1/2 tsp crushed red pepper
  • 1/2 tsp kosher salt
  • 1/4 tsp freshly ground black pepper

Make it omnivore with:

  • 1/4 lb organic, free-range ground turkey
  • 1/2 cup chicken stock
  • 1/4 cup part-skim ricotta
  • 2 organic, free-range eggs

Make it vegetarian with:

  • 1/4 lb vegetarian protein crumbles, such as Lightlife Smart Ground
  • 1/2 cup vegetable stock
  • 1/4 cup part-skim ricotta
  • 2 organic, free-range eggs

Make it vegan with:

  • 1/4 lb vegetarian protein crumbles, such as Lightlife Smart Ground
  • 1/2 cup vegetable stock
  • 1/4 cup tofu or almond-milk ricotta (available at Whole Foods and other natural grocers)

INSTRUCTIONS:

  1. Heat oven to 400°. In a large pot over medium heat, cook turkey or protein crumbles, bell pepper, fennel, kale, onion, garlic, and oil, 5 minutes.
  2. Add tomatoes, tomato paste, stock, and spices; cook 10 minutes.
  3. Spoon mixture into a medium baking dish and top with ricotta and cracked eggs, if using. Bake for 12 minutes.

OMNIVORE NUTRITIONAL INFO 61 calories, 20 g fat (5 g saturated), 24 g carbs, 7 g fiber, 25 g protein, 773 mg sodium
VEGETARIAN NUTRITIONAL INFO 51 calories, 15 g fat (4 g saturated), 31 g carbs, 10 g fiber, 26 g protein, 1,084 mg sodium
VEGAN NUTRITIONAL INFO 86 calories, 11 g fat (3 g saturated), 33 g carbs, 11 g fiber, 18 g protein, 980 mg sodium

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