3 Recipes for a Tunisian Stew | Vegetarian + Vegan Ingredients - Yoga Journal

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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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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