A Middle Eastern & Mediterranean Cookbook: Delicious Mediterranean Recipes from the Orient [2 ed.]

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A Middle Eastern & Mediterranean Cookbook: Delicious Mediterranean Recipes from the Orient [2 ed.]

Table of contents :
Table of Contents
Kofta: (Beef Kebabs)(كفته)
Almond, Raisin, Pine Nut Pastry: (اللوز المعجنات)
Feta Omelet (عجة الجبن)
Cauliflower: (اقرنبيط)
Beef Stew (زبدة البقر)
Kushari I (Rice, Macaroni, Lentils): (اكشرى)
Kushari II: (Rice, Macaroni, Lentils)(كشرى)
Lentils (اشوربة العدس)
Fava Beans (فول مدمس‎)
An Indian Breakfast Cereal
Standard Oven Roasted Samosas
Chai for Chatting
Curry Russets Indian Style
Basmaati Rice 101
Spicy Beef Roast Hyderabadi Inspired
A New Style Indian Soup
How to Make Nann
Lentil Curry
Black Tea Chickpeas
South Indian Style Long Grain Rice
Kerala Salmon
Hyderabadi Stuffed Eggplant
Sweet & Sour Chutney
Sambar: (Vegan Curry)
Simply Fried Bread
Murgh Kari: (A Simple Chicken Curry)
Apricots, Honey, and Squash Tagine
Brown Rice Tagine
Tagine Layered and Baked
Cinnamon Chickpea Tagine
Tagine for Canada
Classical Arabic Tagine
October Tagine
Umm’s Favorite Tagine
Homemade Harissa: (Classical Tunisian Style)
Plums, Tomatoes, and Samosas: (Indian)
Apricots and Lamb: (Moroccan)
Spinach Potatoes and Eggs: (Tunisian)
Sun Dried Tomatoes, Cinnamon, and Beef Puff Pastry
Chipotle Chicken Breast)
Paprika Harissa Lemon Fish
Persian Couscous with Harissa and Currants
Kale and Sweet Potato Stew
Spicy Carrot Paste
North African Pizza
Harissa Burgers
Moroccan Couscous
Orange Cinnamon Chicken

Citation preview

A Middle Eastern and Mediterranean Cookbook Delicious Mediterranean Recipes from the Orient (2nd Edition) By BookSumo Press All rights reserved

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LEGAL NOTES All Rights Reserved. No Part Of This Book May Be Reproduced Or Transmitted In Any Form Or By Any Means. Photocopying, Posting Online, And / Or Digital Copying Is Strictly Prohibited Unless Written Permission Is Granted By The Book’s Publishing Company. Limited Use Of The Book’s Text Is Permitted For Use In Reviews Written For The Public.

Table of Contents 7 . . . . . . . . Kofta: (Beef Kebabs) 10 . . . . . . . Almond, Raisin, Nut Pastry 11 . . . . . . . Feta Omelet 14 . . . . . . . Cauliflower 15 . . . . . . . Beef Stew 16 . . . . . . . Kushari I (Rice, Macaroni, Lentils) 17 . . . . . . . Kushari II: (Rice, Macaroni, Lentils) 20 . . . . . . . Lentils 21 . . . . . . . Fava Beans 22 . . . . . . . An Indian Breakfast Cereal 23 . . . . . . . Standard Oven Roasted Samosas 27 . . . . . . . Chai for Chatting 28 . . . . . . . Curry Russets Indian Style 29 . . . . . . . Basmaati Rice 101 32 . . . . . . . Spicy Beef Roast Hyderabadi Inspired 34 . . . . . . . A New Style Indian Soup 35 . . . . . . . How to Make Nann 36 . . . . . . . Lentil Curry 37 . . . . . . . Black Tea Chickpeas 40 . . . . . . . South Indian Style Long Grain Rice 41 . . . . . . . Kerala Salmon 42 . . . . . . . Hyderabadi Stuffed Eggplant 43 . . . . . . . Sweet & Sour Chutney 45 . . . . . . . Sambar: (Vegan Curry) 49 . . . . . . . Simply Fried Bread 50 . . . . . . . Murgh Kari: (A Simple Chicken Curry) 51 . . . . . . . Apricots, Honey, and Squash Tagine

52 . . . . . . . Brown Rice Tagine 53 . . . . . . . Tagine Layered and Baked 56 . . . . . . . Cinnamon Chickpea Tagine 57 . . . . . . . Tagine for Canada 58 . . . . . . . Classical Arabic Tagine 59 . . . . . . . October Tagine 60 . . . . . . . Umm’s Favorite Tagine 61 . . . . . . . Homemade Harissa: (Tunisian Style) 64 . . . . . . . Plums, Tomatoes, and Samosas: (Indian) 66 . . . . . . . Apricots and Lamb: (Moroccan) 67 . . . . . . . Spinach Potatoes and Eggs: (Tunisian) 68 . . . . . . . Sun Dried Tomatoes Beef Puff Pastry 72 . . . . . . . Chipotle Chicken Breast) 73 . . . . . . . Paprika Harissa Lemon Fish 74 . . . . . . . Persian Couscous with Harissa 75 . . . . . . . Kale and Sweet Potato Stew 77 . . . . . . . Spicy Carrot Paste 80 . . . . . . . North African Pizza 81 . . . . . . . Harissa Burgers 82 . . . . . . . Moroccan Couscous 83 . . . . . . . Orange Cinnamon Chicken

Kofta

(Beef Kebabs) (‫)هتفك‬

Ingredients

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 Fiber 2.7 g Protein 20.5 g

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.

Kofta: (Beef Kebabs)(‫)هتفك‬

7

ALMOND, RAISIN

Pine Nut Pastry (‫)تانجعملا زوللا‬

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

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 605 kcal Fat 32.7g Cholesterol 12mg Sodium 237mg Carbohydrates 67.2g Fiber 2.3g Protein 12.4g

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.

10

Almond, Raisin, Pine Nut Pastry: (‫)تانجعملا زوللا‬

Feta

Omelet (‫)نبجلا ةجع‬

Ingredients

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 Fiber 0.1g Protein 14.7g

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.

Feta Omelet (‫)نبجلا ةجع‬

11

CAULIFLOWER

(‫)طيبنرق‬

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

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 Fiber 4.8g Protein 8.7g

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.

14

Cauliflower: (‫)طيبنرقا‬

Beef Stew

(‫)رقبلا ةدبز‬

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

Prep Time: 10 mins Total Time: 2 h 20 mins Servings per Recipe: 4 Calories 394 kcal Fat 24.9g Cholesterol 78mg Sodium 770mg Carbohydrates 21.8g Fiber 3.9g Protein 21.3g

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. 

Beef Stew (‫)رقبلا ةدبز‬

15

KUSHARI I

(Rice, Macaroni, Lentils) (‫)ىرشك‬ 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

Prep Time: 15 mins Total Time: 60 mins Servings per Recipe: 4 Calories 469 kcal Fat 7.9g Cholesterol 0mg Sodium 187mg Carbohydrates 80.7g Fiber 14.6g Protein 17.1g

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 separetely. 4. Now combine everything in a serving dish. 5. Enjoy.

16

Kushari I (Rice, Macaroni, Lentils): (‫)ىرشكا‬

Kushari II

(Rice, Macaroni, Lentils) (‫)ىرشك‬ 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

Prep Time: 15 mins Total Time: 1 h 50 mins Servings per Recipe: 12 Calories 359 kcal Fat 3.4g Cholesterol 0mg Sodium 677mg Carbohydrates 69.2g Fiber 7.9g Protein 12.4g

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. Kushari II: (Rice, Macaroni, Lentils)(‫)ىرشك‬

17

LENTILS

(‫)سدعلا ةبروش‬

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

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 Fiber 15.9g Protein 13.3g

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.

20

Lentils (‫)سدعلا ةبروشا‬

Fava Beans (‫سمدم لوف‬‎)

Ingredients

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 242 kcal Fat 14.3g Cholesterol 0mg Sodium 500mg Carbohydrates 22g Fiber 6.3g Protein 9.7g

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. 

Fava Beans (‫سمدم لوف‬‎)

21

AN INDIAN

Breakfast Cereal

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 22 Calories 147 kcal Fat 6.7 g Cholesterol 20g Sodium 3.4 g Carbohydrates 2 mg Protein 266 mg

Ingredients 3 C. Rice Chex(R) cereal 3 C. Corn Chex(R) cereal 3 C. Wheat Chex(R) cereal 1 C. cashews 1/2 C. pistachios (shelled) 1/2 C. almonds 1 1/2 tbsp butter

3 tbsp light corn syrup 3 tbsp honey 3/4 tsp salt 3/4 tsp ground cardamom 1/2 tsp ground ginger Dash cayenne pepper

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

22

In a large microwave safe bowl, mix together the cereals, cashews, pistachios, and almonds. In another small microwave safe bowl add the butter and microwave on High for about 30 seconds. Stir in the corn syrup and honey and microwave on High for about 10 seconds. Add salt, cardamom, ginger, and cayenne and stir to combine well. Place the butter mixture over the cereal mixture and stir till well combined. Microwave the mixture on High for about 3 minutes, stirring after every 1 minute. Spread onto a foil paper to cool. Store in airtight container.

An Indian Breakfast Cereal

Standard Oven

Roasted Samosas

Prep Time: 30 mins Total Time: 1 hr 40 mins Servings per Recipe: 4 Calories 315 kcal Fat 18.7 g Carbohydrates 32.7g Protein 4.9 g Cholesterol 0 mg Sodium 396 mg

Ingredients 4 potatoes, peeled and cubed 1/4 C. oil 2 small onions, finely chopped 3 tbsp coriander seed 1 tbsp curry powder 1 (1 inch) piece fresh ginger, grated 1 tsp salt 1 tsp ground turmeric

1 tsp ground cumin 1/2 tsp ground allspice 1/2 tsp cayenne pepper 1/8 tsp ground cinnamon 2 roma (plum) tomatoes, finely chopped 1/2 C. frozen peas 4 prepared pie crusts 2 egg whites, beaten, or as needed

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

In a large pan of salted water, add the potatoes and bring to a boil. Reduce heat to medium-low and simmer for about 20 minutes. Drain and transfer potatoes to a bowl. With a fork, mash the potatoes roughly. Set your oven to 400 degrees F. In a skillet, heat the oil on medium-high heat and sauté the onions, coriander seed, curry powder, ginger, salt, turmeric, cumin, allspice, cayenne pepper and cinnamon for about 5 minutes. 7. Remove from the heat and stir in the tomatoes and pea. 8. Transfer the peas mixture into mashed potatoes and mix well. 9. Keep aside to cool completely. 10. Cut each pie crust into 8 even triangles. Standard Oven Roasted Samosas

23

11. Place the filling onto the wide end of each triangle and fold corners over the filling creating a triangular 'hat' shape. 12. Pinch the dough together to seal and brush the egg white over each samosa. 13. Arrange samosas on a baking sheet. 14. Cook in the oven for about 15 minutes.

26

Chai

for Chatting

Prep Time: 2 mins Total Time: 5 mins Servings per Recipe: 1 Calories 126 kcal Fat 3g Carbohydrates 19.3g Protein 5.1 g Cholesterol 10 mg Sodium 131 mg

Ingredients 1/2 C. water 1/2 C. milk 1 chai tea bag 1 (.55 oz.) package instant hot chocolate mix

Directions 1. In a microwave-safe mug, mix together the water and milk and microwave on High for about 1 1/2 minutes. 2. Remove and add the chai teabag and keep aside to steep for about 2 minutes. 3. Discard the tea bag, and stir in the hot chocolate mix.

Chai for Chatting

27

CURRY

Russets Indian Style

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 5 Calories 268 kcal Fat 4.7 g Carbohydrates 52.1g Protein 6.3 g Cholesterol 0 mg Sodium 267 mg

Ingredients 1 C. vegetable oil for frying 2 cloves garlic, pressed 1 tsp cumin seeds 1/2 tsp salt 1/4 tsp ground turmeric 1/4 tsp ground black pepper 5 russet potatoes, peeled and cubed

2 tbsp chopped fresh cilantro 1 tsp mild curry paste

Directions 1. 2. 3. 4. 5.

28

In a frying pan, add the enough oil to cover the bottom 1/3-inch deep on medium heat. Add the garlic, cumin, salt, turmeric and black pepper and heat it. Stir in the potatoes and cook for about 10-15 minutes, flipping occasionally. Stir in the fresh cilantro and curry paste and stir fry for about 1 minute. With a slotted spoon, transfer the potatoes into serving dish.

Curry Russets Indian Style

Basmaati

Rice 101

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 6 Calories 216 kcal Fat 5.4 g Carbohydrates 38.9g Protein 3.9 g Cholesterol 0 mg Sodium 394 mg

Ingredients 1 1/2 C. basmati rice 2 tbsp vegetable oil 1 (2 inch) piece cinnamon stick 2 pods green cardamom 2 whole cloves 1 tbsp cumin seed 1 tsp salt

2 1/2 C. water 1 small onion, thinly sliced

Directions 1. In a bowl, place the rice and enough water to cover. 2. Keep aside for about 20 minutes. 3. In a large pan, heat the oil on medium heat and sauté the cinnamon stick, cardamom pods, cloves and cumin seed for about 1 minute. 4. Stir in the onion and sauté for about 10 minutes. 5. Drain the water from the rice and stir into the pan. 6. Stir fry the rice for a few minutes or till lightly toasted. 7. Add the salt and water and bring to a boil. 8. Reduce the heat to low and simmer, covered for about 15 minutes. 9. Remove from the heat and keep aside for about 5 minutes. 10. With a fork, fluff the rice before serving. Basmaati Rice 101

29

SPICY

Beef Roast Hyderabadi Inspired

Prep Time: 30 mins Total Time: 6 hr Servings per Recipe: 12 Calories 271 kcal Fat 18.4 g Carbohydrates 7.6g Protein 18.7 g Cholesterol 69 mg Sodium 172 mg

Ingredients 1 (4 lb.) boneless beef chuck roast 3 cloves garlic, crushed 1 (1 inch) piece ginger, crushed 3 dried red chilies, broken 3 whole black peppercorns, coarsely crushed 3 whole cloves 1 (1 inch) piece cinnamon stick 1/2 tsp cumin seeds 1/2 tsp ground coriander salt to taste

3 C. water 1 tbsp vegetable oil 2 onions, sliced 1/2 tsp chili powder 2 large tomatoes, chopped 1/2 C. ketchup 2 tbsp tomato puree 1 tsp ground black pepper 2 tbsp chopped fresh cilantro

Directions 1. In a slow cooker, mix together the chuck roast, garlic, ginger, chilies, peppercorns, cloves, cinnamon stick, cumin, coriander, salt and water. 2. Set the slow cooker on High and cook, covered for about 4-6 hours. 3. Transfer the roast into a bowl and keep aside to cool slightly. 4. Cut the roast into thick slices. 5. Strain the liquid, reserving in a bowl and discard the spices. 6. Set your oven to 350 degrees F. 7. In a large oven-proof skillet, heat the oil on medium heat and sauté the onion for about 5-7 minutes. 8. Sprinkle the chili powder over onions and sauté for about 30 seconds. 32

Spicy Beef Roast Hyderabadi Inspired

9. Stir in the tomatoes, ketchup, tomato puree, black pepper and reserved cooking liquid and cook for about 10 minutes and mixture reduced to 3 C. 10. Stir in the sliced meat and simmer for about 5-10 minutes. 11. Transfer the skillet into the oven and cook for about 10-15 minutes, basting occasionally with the sauce. 12. Serve with a garnishing of the chopped cilantro.

33

A NEW STYLE

Indian Soup

Prep Time: 20 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 401 kcal Fat 11.4 g Carbohydrates 43.5g Protein 30.5 g Cholesterol 62 mg Sodium 1653 mg

Ingredients 1 tbsp olive oil 1 3/4 lb. pork loin fillet, cut into 1-inch cubes 6 C. water 3 cubes beef bouillon 3 cubes chicken bouillon 3 C. cubed rutabaga 2 C. chopped carrots

2 C. chopped celery 2 (15.5 oz.) cans canned hominy, drained 1 (15 oz.) can kidney beans, rinsed and drained salt and ground black pepper to taste

Directions 1. In a large skillet, heat the olive oil on medium-high heat and stir fry the pork for about 5-10 minutes. 2. In a large pan, add the water, beef bouillon and chicken bouillon on medium-high heat and stir till he bouillon dissolves. 3. Add the pork, rutabaga, carrots and celery and bring to a boil. 4. Reduce the heat to medium-low and simmer for about 40 minutes. 5. Stir in the hominy and kidney beans and simmer for about 30 minutes more. 6. Season with the salt and ground black pepper and serve.

34

A New Style Indian Soup

How to Make Nann

Prep Time: 25 mins Total Time: 2 h 45 mins Servings per Recipe: 6 Calories 237 kcal Fat 9.3 g Carbohydrates 33.3g Protein 4.9 g Cholesterol 23 mg Sodium 393 mg

Ingredients 2/3 C. warm water (110 degrees F/45 degrees C) 1 tsp active dry yeast 1 tsp white sugar 2 C. all-purpose flour 1 tsp salt 1/4 C. ghee 2 tbsp plain yogurt

2 tsp kalonji (onion seed)

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

In a bowl, add the warm water, yeast and sugar and mix till the yeast is dissolved. Cover and keep aside in a warm place for about 10 minutes. In a large bowl, sift together the flour and salt three times. Add the yeast mixture, half of the ghee and yogurt and mix till a soft dough forms. Place the dough on a floured surface and knead for about 5 minutes. Place the dough in a large greased bowl and keep aside, covered in a warm place for about 1 1/2 hours. 7. Punch down he dough and knead for about 5 minutes. 8. Divide the dough into 6 equal portions and roll each portion into 8-inch round naans. 9. Line an oven tray with a greased foil paper. 10. Brush the naan with a little of the remaining ghee and sprinkle with some of the kalonji. 11. Cook naan one at a time under the broiler for about 2 minutes on each side. How to Make Nann

35

LENTIL

Curry

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 133 kcal Fat 2.5 g Carbohydrates 20.2g Protein 8.3 g Cholesterol 1 mg Sodium 565 mg

Ingredients 1 tbsp vegetable oil 1 white onion, halved and sliced into 1/2-inch rings 3 cloves garlic, minced 2 C. chicken broth 1 C. lentils 1/2 C. water 2 cloves garlic, crushed 1 1/2 tsp ground coriander 1 tsp salt 1 tsp ground cumin

1 tsp chili powder 1/2 tsp ground ginger 1/4 tsp ground cinnamon 1/4 tsp ground turmeric 1/4 tsp ground cinnamon 1/4 tsp ground cloves 1/8 tsp cayenne pepper 1 bay leaf 1 (10 oz.) package frozen chopped spinach 1/4 C. water

Directions 1. In a heavy pan, heat the oil on medium heat and sauté the onion for about 10 minutes. 2. Add the minced garlic and sauté for about 1 minute more. 3. Add the chicken broth, lentils, 1/2 C. of the water, crushed garlic, coriander, salt, cumin, chili powder, ginger, cinnamon, turmeric, cinnamon, cloves, cayenne pepper and bay leaf and bring to a boil. 4. Reduce the heat to medium-low and simmer, covered for about 35 minutes. 5. In a microwave-safe bowl, place the spinach and 1/4 C. of the water and microwave for about 5 minutes. 6. Stir in the spinach and microwave for about 5 minutes more. 7. Keep aside the spinach for about 5 minutes. 8. Drain the water and squeeze excess moisture from the spinach. 9. Add the spinach into the lentils and stir. 10. Simmer, covered for about 10 minutes. 36

Lentil Curry

Black Tea

Chickpeas

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 279 kcal Fat 11.1 g Carbohydrates 38.7g Protein 8g Cholesterol 0 mg Sodium 1193 mg

Ingredients 1/4 C. vegetable oil 1 onion, chopped 3 cloves garlic, minced 1 (10 oz.) can diced tomatoes with green chile peppers 1 tbsp minced fresh ginger root 3 (15 oz.) cans chickpeas, rinsed and drained

1 1/4 C. brewed black tea 1 tbsp lemon juice 1 1/2 tsp salt 1 1/2 tsp ground cumin 1 1/2 tsp garam masala 1 tsp ground coriander 2 tbsp chopped fresh parsley

Directions 1. In a large skillet, heat the oil on medium-high heat and sauté the onion and garlic for about 5-7 minutes. 2. Stir in the tomatoes with green chile peppers and cook for about 8 minutes. 3. Stir in the ginger and cook for about 2 minutes more. 4. Stir in the chickpeas, black tea, lemon juice, salt, cumin, garam masala and coriander and bring to a simmer. 5. Reduce the heat to medium-low and cover the skillet loosely. 6. Simmer for about 15-20 minutes, stirring occasionally. 7. Serve with a garnishing of the parsley.

Black Tea Chickpeas

37

SOUTH INDIAN

Style Long Grain Rice

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 349 kcal Fat 8.6 g Carbohydrates 59.5g Protein 8.2 g Cholesterol 2 mg Sodium 265 mg

Ingredients 4 C. water 2 C. long grain rice, rinsed and drained 1/2 tsp salt 2 tbsp vegetable oil, divided 1/4 C. coarsely chopped cashews 7 small dried chile peppers 1 tsp mustard seed

1 tsp cumin seed 10 fresh curry leaves 1 tsp ground turmeric 1/4 C. fresh lime juice 2 tbsp tamarind paste 1 C. plain yogurt

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

In a large pan, add the water and bring to a boil. Stir in the rice and salt and reduce the heat to low. Simmer, covered for about 20 minutes. In a small skillet, heat 1/2 tbsp of the oil on medium heat and toast the cashews for about 5 minutes. Remove from the heat and keep aside. In the same skillet, heat the remaining oil on medium heat and sauté the chile peppers, mustard seeds and cumin seeds. till he seeds start to pop. 7. Stir in the curry leaves and half of the nuts and sauté for about 3 minutes. 8. Remove from the heat. 9. Transfer the cooked rice into a serving bowl and stir in the turmeric, lime juice and tamarind paste, chilies and spices along with the oil from the skillet. 10. Serve with a garnishing of the remaining nuts alongside the plain yogurt. 40

South Indian Style Long Grain Rice

Kerala

Salmon

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 2 Calories 765 kcal Fat 47.1 g Carbohydrates 11g Protein 81.5 g Cholesterol 1262 mg Sodium 1783 mg

Ingredients 2 tbsp olive oil 3/4 tsp cumin seeds 1/2 tsp brown mustard seeds 1 small onion, sliced into thin half-circles 1 clove garlic, minced 1 tbsp minced fresh ginger root 1 green chile pepper, chopped

10 fresh curry leaves, chopped (optional) 1 tomato, diced 2 (14.75 oz.) cans salmon, drained and bones removed 1/4 C. chopped fresh cilantro

Directions 1. In a skillet, heat the oil on medium heat and sauté the cumin and mustard seeds till the seeds begin to pop. 2. Stir in the onions and sauté till golden brown. 3. Stir in the garlic, ginger, chile pepper and curry leaves and sauté till the garlic becomes golden. 4. Add the tomatoes and sauté for a few seconds. 5. Stir in the salmon and with the back of the stirring spoon, break the salmon into small pieces. 6. Cook for about 5-10 minutes. 7. Remove from the heat and serve with a garnishing of the cilantro.

Kerala Salmon

41

HYDERABADI

Stuffed Eggplant

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 8 Calories 264 kcal Fat 24.3 g Carbohydrates 12.4g Protein 2.2 g Cholesterol 33 mg Sodium 299 mg

Ingredients 1 quart vegetable oil for frying 4 small eggplants, halved lengthwise 1/2 C. ghee (clarified butter) 1 large onion, finely chopped 2 cloves garlic, minced 2 tsp ground coriander 2 tsp vindaloo curry powder (optional)

1 tsp chili powder 1 tsp salt

Directions 1. Scoop the inside of the eggplant halves, leaving 1/4 inch of flesh attached to the skin. 2. Roughly chop the removed eggplant pulp and keep the shells aside. 3. In a large skillet, melt the ghee on medium heat and sauté the onion and garlic for about 5 minutes. 4. Stir in the coriander, vindaloo powder, chili powder and salt and sauté for about 2-3 minutes. 5. Stir in the chopped eggplant pulp and cook till very soft, mashing completely. 6. Add a little water if needed to keep the eggplant from burning. 7. Keep the mashed eggplant hot over low heat. 8. In a deep fryer, heat the oil to 375 degrees F. 9. Deep fry the eggplant halves in the hot oil for about 5 minutes. 10. Drain upside-down on a paper towel-lined plate. 11. Fill the eggplant halves with the reserved filling and serve hot. 42

Hyderabadi Stuffed Eggplant

Sweet and Sour Chutney

Prep Time: 30 mins Total Time: 3 hr 10 mins Servings per Recipe: 24 Calories 105 kcal Fat 0.1 g Carbohydrates 27.1g Protein 0.3 g Cholesterol 0 mg Sodium 1164 mg

Ingredients 2 1/4 C. diced fresh mango 1/4 C. salt 2 1/2 C. water 2 1/3 C. white sugar 2 C. vinegar 1/2 C. raisins 1/2 C. chopped pitted dates

2 cinnamon sticks 2 tsp minced fresh ginger root 2 tsp crushed garlic 2 tsp ground dried chile pepper 10 half-pint canning jars with lids and rings

Directions 1. 2. 3. 4. 5.

In a large bowl, place the mango and sprinkle with the salt. Pour water over the mango and keep aside for about 1 hour to overnight. Drain and discard liquid from the mango. In a pan, mix together the sugar and vinegar on medium heat and bring to a boil. Stir in the drained mango, raisins, dates, cinnamon sticks, ginger, garlic and ground dried chile pepper and again bring to a boil, stirring occasionally. 6. Reduce the heat to low and simmer for about 1 hour. 7. Remove from the heat and keep aside to cool completely. 8. Sterilize the jars and lids in boiling water for at least 5 minutes. 9. Pack chutney into hot, sterilized jars, filling to within 1/4 inch of the top. 10. Run a knife around the insides of the jars to remove any air bubbles. 11. With a moist paper towel, wipe the rims of the jars to remove any food residue. Sweet & Sour Chutney

43

12. Top with the lids and screw on the rings. 13. Place a rack in the bottom of a large pan and fill halfway with the water. 14. Bring to a boil and carefully, lower the jars into the boiling water using a holder, leaving a 2-inch space between the jars. 15. Bring the water to a rolling boil and process, covered for about 15 minutes. 16. Remove the jars from the pan and place onto a cloth-covered surface, several inches apart to cool. 17. After cooling, press the top of each lid with a finger, ensuring that the seal is tight 18. Store in a cool, dark place.

44

Sambar

(Vegan Curry)

Prep Time: 30 mins Total Time: 55 mins Servings per Recipe: 4 Calories 175 kcal Fat 5.1 g Carbohydrates 25.9g Protein 8.2 g Cholesterol 0 mg Sodium 178 mg

Ingredients 2 C. water 1/2 C. sliced cabbage 1/2 C. sliced carrot 1/2 C. fresh green beans, trimmed 1/2 C. sliced green bell pepper 1/2 C. yellow split peas (tuvar dal) 1 tbsp ground coriander (optional) 2 tsp sambar powder 1/2 tsp chili powder (optional) 1/2 tsp water

1 tbsp vegetable oil 1 tsp cumin seeds 1/2 tsp mustard seed (optional) 1 pinch asafoetida powder (optional) 1/2 tsp ground turmeric 2 tbsp chopped fresh cilantro 2 tbsp fresh grated coconut 2 tsp tamarind pulp 1 tsp brown sugar salt to taste

Directions 1. In a pressure cooker, add 2 C. of the water, cabbage, carrot, green beans, bell pepper and yellow split peas. 2. Lock lid and bring cooker up to pressure and cook for about 6-8 minutes. 3. Use a quick-release method to release the pressure. 4. Drain and reserve cooking liquid. 5. Transfer the vegetables in a bowl and keep aside. 6. In a bowl, add the ground coriander, sambar powder, chili powder and 1/2 tsp of the water and mix till a paste forms. 7. In a skillet, heat vegetable oil on medium-high heat and sauté the cumin seeds and mustard seeds Sambar: (Vegan Curry)

45

for about 1 minute. 8. Stir in the asafoetida powder and sambar paste and sauté for about 1 minute. 9. Stir in the turmeric and vegetables. (If vegetable mixture is too thick, stir in the reserved cooking liquid.) 10. Add the cilantro, coconut, tamarind pulp, brown sugar and simmer for about 10-15 minutes more.

48

Simply

Fried Bread

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 176 kcal Fat 6.2 g Carbohydrates 25.4g Protein 4.3 g Cholesterol 1 mg Sodium 271 mg

Ingredients 1 C. vegetable oil for frying, or as needed 1 C. unbleached flour 1 tsp baking powder 1 tsp powdered milk 1/4 tsp salt 1/2 C. water

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

In a heavy skillet, heat the oil to 350 degrees F. In a large bowl, sift together the flour, baking powder, powdered milk and salt. Place the water over the flour mixture and mix till a sticky dough forms. With floured hands, make balls from the dough. Fry the dough in the hot oil for about 3-4 minutes per side. Transfer the fry bread to a paper towel-lined plate to drain.

Simply Fried Bread

49

MURGH KARI

(A Simple Chicken Curry)

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 6 Calories 427 kcal Fat 24.3 g Carbohydrates 14.7g Protein 38.1 g Cholesterol 95 mg Sodium 1370 mg

Ingredients 2 lb. skinless, boneless chicken breast halves 2 tsp salt 1/2 C. cooking oil 1 1/2 C. chopped onion 1 tbsp minced garlic 1 1/2 tsp minced fresh ginger root 1 tbsp curry powder 1 tsp ground cumin 1 tsp ground turmeric 1 tsp ground coriander

1 tsp cayenne pepper 1 tbsp water 1 (15 oz.) can crushed tomatoes 1 C. plain yogurt 1 tbsp chopped fresh cilantro 1 tsp salt 1/2 C. water 1 tsp garam masala 1 tbsp chopped fresh cilantro 1 tbsp fresh lemon juice

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

Season the chicken breasts with 2 tsp of the salt. In a large skillet, heat the oil on high heat and cook the chicken in batches till browned completely. Transfer the chicken breasts into a plate and keep aside. Reduce the heat to medium-high. Add the onion, garlic and ginger and cook for about 8 minutes. Stir in the curry powder, cumin, turmeric, coriander, cayenne and 1 tbsp of the water and cook for about 1 minute. 7. Stir in the chicken, tomatoes, yogurt, 1 tbsp of the chopped cilantro, 1 tsp of the salt and 1/2 C. of the water and bring to a boil, turning the chicken to coat with the sauce. 8. Sprinkle the garam masala and 1 tbsp of the cilantro over the chicken. 9. Simmer, covered for about 20 minutes. 10. Serve with a drizzling of the lemon juice. 50

Murgh Kari: (A Simple Chicken Curry)

Apricots, Honey

and Squash Tagine

Prep Time: 45 mins Total Time: 2 hr 45 mins Servings per Recipe: 4 Calories 540.3 Cholesterol 120.0mg Sodium 572.7mg Carbohydrates 43.2g Protein 34.8g

Ingredients 2 lbs cubed lamb 1 tbsp vegetable oil 1 large onion, diced 1 1/2 C. water 1 pinch saffron thread, crumbled 3/4 tsp salt 1/4 tsp black pepper 1 1/2 large carrots, cut into 1/4-inch-thick rounds 1 small sweet potato, skin removed and cut into 3/4-

inch pieces 3/4 tsp ground ginger 1/8 tsp cinnamon 2/3 C. pitted prune 1/2 C. dried apricot 1 medium yellow squash, cut into 3/4-inch pieces 2 tsps honey freshly grated nutmeg

Directions 1. Sear half of your meat in 1/2 tsp of oil then place it to the side then sear the rest of the meat. 2. Add half a tsp more of oil to the tagine and begin to stir fry your onions until they are tender then add the meat back in. 3. Also add in the pepper, salt, saffron, and water. 4. Get everything boiling, set the heat to low, and place a lid on the tagine. 5. Let the mix cook for 90 mins then place the lamb on a serving dish. 6. Add the sweet potatoes and carrots to the tagine and cook the veggies, with the lid on the pot, for 12 mins then stir in the squash, ginger, apricots, cinnamon, and prunes. 7. Continue cooking the new veggies for 7 mins then add the meat back in also the honey. 8. Stir the honey into the tagine then add the nutmeg, more pepper, and more salt. 9. Let the tagine cook for 7 more mins with no lid. 10. Enjoy. Apricots, Honey, and Squash Tagine

51

BROWN RICE

Tagine

Prep Time: 0 mins Total Time: 40 mins Servings per Recipe: 6 Calories 426.0 Cholesterol 46.8mg Sodium 316.2mg Carbohydrates 55.7g Protein 24.7g

Ingredients 2 tsps vegetable oil 1 onion, diced 3 garlic cloves, minced 1 lb extra lean ground beef 3/4 tsp allspice 3/4 tsp cinnamon 1 C. brown rice

2 C. chicken broth 1 sweet red pepper, diced 1 yellow pepper, diced 1 C. dried apricots 3 tbsps minced of fresh mint 2 tbsps fresh lemon juice 1/2 C. raw sunflower seeds

Directions 1. Begin to stir fry your garlic and onions in a Dutch oven for 2 mins then add in the beef and cook the meat for 7 mins while breaking it into pieces with a large spoon. 2. Now add the broth, rice, allspice and cinnamon. 3. Stir the spices into the broth and get everything boiling. 4. Place a lid on the pot and let the mix gently boil, with a medium level of heat, for 42 mins. 5. Once the rice is done add in the lemon juice, sweet peppers, mint, and dried fruit. 6. Shut the heat and garnish each serving with sunflower. 7. Enjoy.

52

Brown Rice Tagine

Tagine

Layered and Baked

Prep Time: 30 mins Total Time: 1 h 30 mins Servings per Recipe: 6 Calories 279.5 Cholesterol 114.7mg Sodium 549.3mg Carbohydrates 19.7g Protein 28.7g

Ingredients 2 tbsps olive oil 1 small eggplant, skin removed and cut into 1/2-inch dice ( 1/2 lb.) 1 medium zucchini, cut into 1/2-inch dice 1 onion, diced 3 garlic cloves, minced 1 1/2 lbs ground chicken 1 C. cooked couscous 1 C. firm white breadcrumb 1/2 C. diced flat leaf parsley

1/2 C. diced cilantro 1 tbsp grated fresh ginger 2 tsps grated lemon peel 2 tsps grated orange peel 1 tsp ground cumin 1 tsp salt 1/2 tsp fresh ground pepper 1/4 tsp cayenne 1/4 tsp ground cinnamon 1 egg

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Begin to fry your garlic eggplants, onions, and zucchini for 13 mins in hot oil. 3. Get a bowl, combine: cooked veggies, chicken, egg, couscous, cinnamon, bread crumbs, cayenne, parsley, pepper, cilantro, salt, ginger, cumin, lemon pepper, and orange peels. 4. Lay the mix into a bread pan evenly and cook everything in the oven for 65 mins. 5. Enjoy.

Tagine Layered and Baked

53

CINNAMON

Chickpea Tagine

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 352.0 Cholesterol 0.0mg Sodium 191.4mg Carbohydrates 60.5g Protein 10.0g

Ingredients 2 tbsps extra virgin olive oil 1 onion, diced 2 garlic cloves, minced one 1-inch piece ginger, skin removed and minced 1 1/2 tsps ground cumin 2 tsps ground turmeric 6 cinnamon sticks 1/3 C. diced dried apricots

1 1/2 C. tomatoes, diced 2 C. vegetable stock 1 C. drained chickpeas 2 medium carrots, cut into bite-size chunks (optional) 2 zucchini, cut into bite-size chunks (optional) salt and pepper 1 C. pearl couscous

Directions 1. For 5 mins stir fry your onions, in oil, in a pot, with a cover. 2. Now add in the cinnamon sticks, garlic, turmeric, ginger, and cumin. 3. Stir fry the spices for 3 mins then combine in: some salt, the dried fruit, zucchini, tomato, carrots, stock, some pepper, and the chickpeas. 4. Get the mix boiling, set the heat to low, and continue cooking everything with a gentle boil until the veggies are soft. 5. Once the veggies are soft pour in the couscous and cook it for 12 mins. 6. Enjoy.

56

Cinnamon Chickpea Tagine

Tagine

for Canada

Prep Time: 30 mins Total Time: 2 hr Servings per Recipe: 2 Calories 926.6 Cholesterol 0.0mg Sodium 298.3mg Carbohydrates 78.1g Protein 23.4g

Ingredients 4 duck legs, fat trimmed (or chicken legs) 2 tbsps olive oil 3 brown onions, diced 1/2 tsp ground turmeric 1 tsp sugar 1/2 tsp white pepper 1 tsp ground coriander

1/2 tsp ground ginger salt and pepper 5 oz. almonds, blanched and roasted 1 oz. toasted sesame seeds 4 granny smith apples, peeled, core removed, sliced 2 tsp orange blossom water or 2 tsp water

Directions 1. Top your pieces of duck with pepper and salt. Brown the duck all over in oil for 7 mins then combine in the ginger and coriander. 2. Add in enough water to cover the meat and get everything boiling. 3. Once the mix is boiling, place a lid on the pot, set the heat to low, and let everything cook for 50 mins. 4. Now remove the duck and place it to the side. Also remove any fat in the pot. 5. Layer your onions in a tagine pot then place the duck on top in the middle. Pour 1/4 of the stock to the tagine pot place a lid on the pot and cook everything for 12 mins with a low level of heat. 6. Now add your apples around the duck. 7. Place a lid on the tagine pot and cook everything for 7 more mins. 8. Stir in your almonds, and blossom water. Garnish each serving with the sesame seeds. 9. Enjoy. Tagine for Canada

57

CLASSICAL

Arabic Tagine

Prep Time: 35 mins Total Time: 1 hr Servings per Recipe: 4 Calories 276.6 Cholesterol 66.3mg Sodium 466.5mg Carbohydrates 17.0g Protein 36.0g

Ingredients 1 1/2 lbs halibut, rinsed and cleaned 1 onion, sliced thin 1 carrot, sliced thin 1 C. fresh cilantro, diced 10 garlic cloves, minced 2 tbsps gingerroot, fresh, grated 4 tsps ground cumin 1 C. lemon juice, fresh squeezed

1 chile, minced, seeds removed 2 tomatoes, diced 1/2 tsp salt

Directions 1. 2. 3. 4.

Set your oven to 350 degrees before doing anything else. Coat a casserole dish with nonstick spray than layer your onions and carrots in the dish. Place the pieces of fish on top and coat everything with some salt. Add the following to the bowl of a food processor and puree it: half of the diced tomatoes, cilantro, chili, garlic, lemon juice, some salt, ginger, and cumin. 5. Top your fish with the puree and the rest of the tomatoes. 6. Place a covering of foil around the dish and cook everything in the oven for 20 mins. 7. Enjoy.

58

Classical Arabic Tagine

October

Tagine

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 300.9 Cholesterol 81.7mg Sodium 1287.9mg Carbohydrates 36.9g Protein 22.4g

Ingredients 1 lb turkey ham, cubed 1 tsp curry powder 1/2 tsp cinnamon 1/2 tsp ground ginger 1/2 tsp olive oil 1 clove garlic, diced 2 C. nonfat beef broth 1 large sweet potato, chunked

1 large white onion, chunked 15 halved pitted prunes 1 inch lemon, zest 1 1/2 C. water 1/2 tsp ground coriander 1/8 tsp ground turmeric 2 tbsps slivered almonds 2 tbsps diced fresh cilantro

Directions 1. Get a bowl, combine: ginger, turkey, cinnamon, and curry. 2. Begin to stir fry your garlic, in oil, in a Dutch oven, for 3 mins, then combine in the turkey mix and the broth. 3. Get everything boiling. 4. Once the mix is boiling add in the lemon zest, sweet potatoes, prunes, and onions. 5. Place a lid on the pot, set the heat to low, and let the mix cook for 30 min. 6. Stir everything and continue cooking it for 5 more mins with no cover. 7. Now get your couscous boiling in water then shut the heat and add in the almonds, turmeric, and coriander. 8. Place a lid on the couscous and let everything sit for 10 mins. Then stir in the cilantro. 9. Serve your couscous under the tagine. 10. Enjoy.  October Tagine

59

UMM’S

Favorite Tagine

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 643.9 Cholesterol 299.4mg Sodium 556.8mg Carbohydrates 16.6g Protein 28.4g

Ingredients 1 lb ground lamb 1 1/2 tbsps ground cumin 1 1/2 tbsps paprika salt and pepper, to taste 4 tbsps butter 2 tbsps olive oil 4 garlic cloves, minced 1 large yellow onion, minced

1 tsp crushed red pepper flakes 1/2 tsp ground ginger 1/2 tsp saffron, crushed 1 bay leaf 1 (28 oz.) can tomatoes with juice, drained 4 eggs 1/2 C. kalamata olives, pits removed 1/4 C. parsley, minced

Directions 1. Get a bowl, combine: pepper, lamb, salt, 1 tbsp cumin, and 1 tbsp paprika. 2. Shape the mix into meatballs (12) with your hands. 3. Begin to stir fry your onions and garlic in a Dutch oven, in oil and butter for 7 mins then stir in the bay leaf, cumin, saffron, paprika, ginger, and pepper flakes. 4. Let the mix cook for 4 mins then stir in the tomatoes and cook them for 12 mins while breaking everything into pieces. 5. Combine in the meatballs and place a lid on the pot. 6. Cook the meat for 12 mins then crack your eggs directly into the tagine. Then layer your olives around everything. 7. Let the mix cook for 10 mins. Then top everything with the parsley. 8. Enjoy.  60

Umm’s Favorite Tagine

Homemade

Harissa (Classical Tunisian Style)

Prep Time: 40 mins Total Time: 1 hr Servings per Recipe: 192 Calories 10 kcal Fat 0.3 g Carbohydrates 1.9g Protein 0.4 g Cholesterol 0m Sodium 26 m

Ingredients 11 oz. dried red chile peppers, stems removed, seeds, removed 3/4 C. chopped garlic 2 C. caraway seed 1/2 tsp ground coriander seed 2 tsps salt

Directions 1. 2. 3. 4. 5.

Let your chilies sit submerged in water for 30 mins then remove the liquids. Now add the following to the bowl of a food processor: salt, pepper, coriander, garlic, and caraway. Puree the mix then place everything into a Mason jar and top the mix with a bit of oil. Place the lid on the jar tightly and put everything in the fridge. Enjoy.

Homemade Harissa: (Classical Tunisian Style)

61

PLUMS, TOMATOES

and Samosas (Indian)

Prep Time: 2 hr Total Time: 4 hr Servings per Recipe: 1 Calories 163.5 g Cholesterol 1.2mg Sodium 230.6mg Carbohydrates 27.5g Protein 3.1

Ingredients 2 tbsps pine nuts 2 C. coarsely chopped plums 2 tbsps shallots, chopped 1 1/2 tsps olive oil 1 1/2 tsps butter 2 medium tomatoes, quartered 1 garlic clove, chopped 1 tbsp sugar 1/2 tsp harissa 1 thyme, sprig 1 vanilla bean 1/2 tsp chopped fresh basil 1/4 tsp salt cooking spray 1/2 C. thinly sliced yellow onion 1 lb Yukon gold potato, peeled and cut into 1/4-inch cubes

1/2 C. carrot, chopped 2 1/2 tsps red curry paste 1 garlic clove, diced 1 C. water 1/3 C. light coconut milk 2 tsps fresh lime juice 1/4 tsp salt 1 tsp ground turmeric 1/2 tsp ground ginger 1/2 tsp ground cinnamon 6 3/4 oz. all-purpose flour 1/2 tsp salt 1/4 tsp baking soda 1/4 C. hot water 6 tbsps fresh lemon juice 7 tsps peanut oil, divided

Directions 1. Begin by toasting your pine nuts for 3 mins with no oil in a large pot, then add in the garlic, plums, tomatoes, shallots, butter, and olive oil. 2. Get the mixing gently boiling, then set the heat to low, and continue to simmer the mix for 35 mins. Stir the mix every 5 mins. 64

Plums, Tomatoes, and Samosas: (Indian)

3. 4. 5. 6.

Now combine in: the vanilla bean, sugar, thyme, and harissa. Stir the mix and continue cooking everything for 25 more mins. Now shut the heat, place a lid on the pot, and let the contents sit for 40 mins. Take out the vanilla and thyme and throw them away. Then add in 1/4 tsp of salt and the basil. Stir the mix. 7. Get a frying pan hot with nonstick spray then begin to fry your potatoes and onions for 7 mins, set the heat to low, and stir in the garlic, curry paste, and carrots. 8. Continue to cook the carrots for 7 mins while mixing everything. 9. Combine in the coconut milk and 1 C. of water and get the mix boiling. 10. Once the mix is boiling set the heat to low, and continue to simmer everything for 17 mins until most of the moisture has cooked out. 11. Now combine in 1/4 tsp of salt and the lime juice. 12. Stir the mix then place everything into a bowl. 13. Let the potatoes lose their heat then mash everything together. 14. Get a separate frying pan and begin to toast your cinnamon, turmeric and ginger in it for 1 min then remove the spices to the side. 15. Now add the following to the bowl of a food processor: baking soda, flour, 1/2 tsp salt, and toasted cinnamon mix. 16. Process the mix a bit to evenly combine it then add in the following: 1 tbsp peanut oil, 1/4 C. hot water, and lemon juice. 17. Process the mix again until you have a dough. 18. Get a bowl and coat it with nonstick spray and place the dough in the bowl. 19. Place a damp kitchen towel over the bowl and let it sit for 20 mins. 20. Now break your dough into twelve pieces and flatten each into a circle. 21. In the middle of each circle add 2 tbsps of the potato mix. Coat the outside of each piece of dough with some water and shape everything into a semi-circle and seal each, with a fork. 22. Do this for all your dough and potato mix. 23. Now begin to fry half of the samosas in 2 tsp of hot peanut oil for 5 mins. 24. Flip each one and continue frying them for 4 more mins. 25. Now fry the rest of the samosas in an additional 2 tsp of oil for the same amount of time. 26. Top the samosas, with the harissa mix, when serving them. 27. Enjoy. 

65

APRICOTS

and Lamb (Moroccan)

Prep Time: 10 mins Total Time: 2 hr Servings per Recipe: 2 Calories 1256 kcal Fat 54.5 g Carbohydrates 121.4 mg Protein 70 g Cholesterol 179 m Sodium 824 m

Ingredients 2 tbsps extra-virgin olive oil 1 tsp cumin seeds 1 onion, thinly sliced 4 cloves garlic, crushed 1 sweet potato, peeled and diced 2 (1 lb) lamb shanks 1 (14.4 oz.) can chopped canned tomatoes

1 1/4 C. chopped dried apricots 1 1/2 tsps harissa salt and pepper to taste 2 tbsps slivered almonds 1 C. quick-cooking couscous 2 tbsps extra-virgin olive oil

Directions 1. Stir fry your cumin seeds in 2 tbsp of olive oil for 60 secs then add in the sweet potatoes, onions, and garlic. 2. Set the heat to low and place a lid on the pot. 3. Leave the potatoes for 7 mins and try to stir them at least twice as they cook. 4. Place your lamb into the pot and brown the meat all over for about 10 mins then combine in the harissa, tomatoes, and apricots. 5. Stir the mix then combine in some pepper and salt. Add a bit more water and get everything boiling. 6. Once the mix is boiling, place a lid on the pot, set the heat to low, and cook the mix for 60 mins. 7. Stir every 10 mins. 8. In a separate pan begin to toast your almonds for 7 mins, with no oil, then place them to the side. 9. Get a bowl and add in your couscous. Combine the warm water with the couscous and let everything sit for 7 mins. 10. Combine the almonds and 2 tbsps of olive oil with the couscous and place everything into a platter. 11. Top the couscous with the lamb, its drippings, and the veggie fruit mix in the pan. 12. Enjoy. 66

Apricots and Lamb: (Moroccan)

Spinach

Potatoes and Eggs (Tunisian)

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 12 Calories 193 kcal Fat 11.7 Carbohydrates 11.4 Protein 11.4 Cholesterol 139 m Sodium 157 m

Ingredients 1/3 C. vegetable oil 2 potatoes, peeled and cubed 8 oz. diced chicken breast meat 1 large onion, diced 1 tbsp harissa 1 1/2 tsps ras el hanout 1/2 C. water

1 1/2 tbsps tomato sauce 1 tbsp butter 1 bunch fresh spinach, washed and chopped 8 eggs 1 C. frozen peas 1/3 C. Parmesan cheese 1 pinch salt and pepper to taste

Directions 1. Coat a casserole dish with nonstick spray then set your oven to 400 degrees before doing anything else. 2. Fry your potatoes in veggie oil for 10 mins then place them to the side. 3. Add in the rest of the oil and begin to fry your chicken in it for 3 mins then combine in the onions. 4. Keep cooking everything for 7 mins then combine in the butter, harissa, tomato sauce, ras el hanout, and water. 5. Stir the mix until it is all evenly combined, then get everything boiling. 6. Once the mix is boiling, set the heat to low and place the spinach in. 7. Once the spinach is soft shut the heat and place a lid on the pot. 8. Get a bowl and whisk your eggs in it then combine in the potatoes, parmesan, and peas. 9. Combine this mix with the chicken mix and top everything with some pepper and salt and place the mix into the casserole dish. 10. Cook everything in the oven for 25 mins. 11. Enjoy. Spinach Potatoes and Eggs: (Tunisian)

67

SUN DRIED TOMATOES

Cinnamon, and Beef Puff Pastry

Prep Time: 30 mins Total Time: 32 mins Servings per Recipe: 6 Calories 2151.4 Cholesterol 202.4mg Sodium 1504.5mg Carbohydrates 136.2g Protein 68.0

Ingredients 1 onion, cut into 6 pieces 1 onion, diced 3 lbs beef stewing beef, cut into 3 cm cubes 2 tbsps harissa 2 tbsps plain flour 140 g tomato paste 1 C. broth 2 C. beef stock 2 bay leaves

1 cinnamon stick 1 C. pitted kalamata olive 1/2 C. sun-dried tomato 1/4 C. of fresh mint 6 sheets frozen butter puff pastry, thawed before using 1/4 C. lightly packed brown sugar 1 egg, beaten

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9. 68

Set your oven to 325 degrees before doing anything else. Get a bowl, combine: the harissa and beef. Evenly coat the pieces of beef. Now brown the beef all over, in oil, in a skillet, then add in the onion and continue frying everything for 5 mins. Combine in the tomato paste and cook the mix for 60 more secs. Stir in the flour and the beef evenly, and let the contents cook for 60 secs then combine in the cinnamon, bay leaves, stock, and wine. Get everything boiling, place a lid on the pot, and put the mix in the oven for 2 hrs. Combine in the mint, sun dried tomatoes, and olives. Take the dish out of the oven and let everything lose its heat. Sun Dried Tomatoes, Cinnamon, and Beef Puff Pastry

10. Now set your oven to 400 degrees. 11. Coat your 6 pieces of onion with oil and sugar. 12. Sear the onions for 60 secs in a skillet then lay out 6 pie dishes. 13. Place some beef in each dish and lay your puff pastry over each dish. 14. Fold the edges in and place a piece of onion in the middle of each. 15. Coat the pies with the eggs and cook them for 30 mins in the oven at 400 degrees. 16. Enjoy.

69

CHIPOTLE

Chicken Breast

Prep Time: 20 mins Total Time: 4 hr 30 mins Servings per Recipe: 4 Calories 178 kcal Fat 5.6 Carbohydrates 3.2 Protein 28 Cholesterol 68 m Sodium 101 m

Ingredients 2 tbsps smoked paprika 2 cloves garlic, diced 1 tsp ground cumin 1 tsp caraway seeds 1 chipotle pepper in adobo sauce 1 tsp harissa 4 skinless, boneless chicken breast halves

1 tbsp extra-virgin olive oil salt and black pepper to taste

Directions 1. Get a mortar and pestle and mash the following: adobo sauce, paprika, chipotle pepper, garlic, caraway seeds, and cumin. 2. Coat your chicken with this mix, once it is smooth, then place everything in a bowl. 3. Place a covering of plastic on the bowl and put everything in the fridge for 5 hrs. 4. Get a grill hot and coat the grate with oil, grill your chicken for 6 mins each side, after coating the meat with olive oil, some pepper and salt. 5. Enjoy.

72

Chipotle Chicken Breast)

Paprika

Harissa Lemon Fish

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 315 kcal Fat 22.9 g Carbohydrates 3.2 mg Protein 22.9 g Cholesterol 70 mg Sodium 262 mg

Ingredients 1 tsp vegetable oil 1 lb salmon fillet salt and pepper to taste 4 thin slices lemon 2 thin slices sweet onion, separated into rings 1/3 C. mayonnaise 1 tsp lemon juice

1 tsp harissa 1/4 tsp smoked paprika 1 tbsp orange juice 1 tbsp broth

Directions 1. Grease a casserole dish with oil then set your oven to 425 degrees before doing anything else. 2. Coat your salmon with pepper and salt then lay the pieces of fish into the dish. Top the fish with the onion and lemon. 3. Get a bowl, combine: paprika, mayo, harissa, and lemon juice. 4. Combine the mix until it is smooth then coat your fish with it. 5. Add the broth and orange around the fish and cook everything in the oven for 14 mins. 6. Now place the fish in a broiler pan and broil everything for 4 mins. 7. Enjoy.

Paprika Harissa Lemon Fish

73

PERSIAN COUSCOUS

with Harissa and Currants

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 265 kcal Fat 7.3 g Carbohydrates 43.2 mg Protein 6.3 g Cholesterol 0 mg Sodium 228 mg

Ingredients 2 tbsps warm water 5 saffron threads, or more to taste 1 C. couscous 1 C. vegetable broth 1 celery stalk, diced 1/4 C. dried currants 2 tbsps extra-virgin olive oil

1 tbsp lemon juice 1 tsp harissa, or to taste 1/2 tsp ground cumin sea salt to taste

Directions 1. 2. 3. 4.

Let your saffron sit submerged in the warm water. Get your couscous boiling in the veggie broth. Once the mix is boiling place a lid on the pot, shut the heat, and let everything stand for 10 mins. Get a bowl, combine: couscous, saffron mix, sea salt, celery, cumin, currants, harissa, olive oil, and lemon juice. 5. Place the mix in the fridge for 1 hr. 6. Enjoy.

74

Persian Couscous with Harissa and Currants

Kale

and Sweet Potato Stew

Prep Time: 40 mins Total Time: 1 hr 25 mins Servings per Recipe: 8 Calories 249 kcal Fat 15.4 mg Carbohydrates 18.8 g Protein 10.4 g Cholesterol 30 mg Sodium 1866 mg

Ingredients 1 large onion, diced 2 tbsps olive oil 8 oz. spicy beef suasage, cut into 1/2 inch pieces 3 stalks celery, diced 3 carrots, diced 2 tsps ground cumin 1 tbsp paprika 1/2 tsp ground turmeric 2 tsps kosher salt 1 tsp freshly ground black pepper 1 pinch saffron threads

5 garlic cloves, diced 2 sweet potatoes, peeled and cut into 1-inch pieces 8 C. chicken broth 4 C. lacinato kale, washed, stemmed, and torn into pieces 1 lemon, juiced salt and pepper to taste 1 pinch harissa, or to taste 1 tbsp chopped fresh flat-leaf parsley

Directions 1. Stir fry your onions in olive oil, in a large pot, for 10 mins then combine in the sausage and fry the sausage for 5 more mins. 2. Stir in the carrots and celery. 3. Continue frying the veggies for 5 mins then combine in: the garlic, cumin, saffron, turmeric, kosher salt, paprika, and black pepper. 4. Combine in the spices then continue frying everything for 4 more mins then combine in the broth and sweet potatoes. 5. Stir the mix again and get everything boiling. Kale and Sweet Potato Stew

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6. Once the mix is boiling, set the heat to low, and simmer the mix for 25 mins. 7. Combine in the kale and cook the stew for 12 more mins then add some more pepper, salt, and the lemon juice. 8. When serving the stew top it with some parsley and harissa. 9. Enjoy.

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Spicy

Carrot Paste

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 1 Calories 381.4 Cholesterol 0.0mg Sodium 100.5mg Carbohydrates 14.7g Protein 1.5

Ingredients 4 large carrots, peeled and roughly chopped 2 garlic cloves, peeled and chopped 1/3 C. olive oil 1 tsp harissa sea salt fresh ground pepper

Directions 1. Get your carrots boiling in water. 2. Once the carrots are soft remove all the liquids and place them into the bowl of a food processor and add in the garlic. 3. Begin to the puree the carrots and garlic then add the oil in a slow stream and continue pureeing the mix. 4. Now combine in the harissa and continue to puree everything until you have a smooth paste then add in some pepper and salt. 5. Stir the mix for a few secs and serve. 6. Enjoy.

Spicy Carrot Paste

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NORTH AFRICAN

Pizza

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 2 Calories 656.9 Cholesterol 93.7mg Sodium 1202.2mg Carbohydrates 7.9g Protein 27.3

Ingredients 1 pre-baked pizza crust 2 tsps berbere 1 tsp garlic, diced 1/4 tsp salt 2 tbsps olive oil 1 medium eggplant, sliced thick 1 small zucchini, sliced thick

1 small red onion, sliced thick 2 tbsps olive oil 1 tbsp harissa 1 spicy beef sausage, sliced 6 oz. mozzarella cheese, sliced

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

Set your oven to 350 degrees before doing anything else. Combine your olive oil with the salt, garlic, and berbere. Stir the mix until it is smooth and the salt has dissolved. Now coat your crust with the mix. Add your veggies to a casserole dish and top them with some olive oil and the harissa. Stir everything again to evenly coat the veggies and cook them in the oven for 22 mins, or until the veggies are tender. 7. Let everything lose its heat then place the veggies, cheese, and sausage on the crust. 8. Top the crust evenly with the ingredients and cook the pizza for 13 mins in the oven. 9. Enjoy. 

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North African Pizza

Harissa

Burgers

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 413.4 Cholesterol 81.6mg Sodium 723.2mg Carbohydrates 2.0g Protein 17.4

Ingredients 1 lb beef sausage meat 1 tbsp harissa 1 small red onion, chopped 1 clove garlic, crushed 2 tbsps flat leaf parsley, chopped 1 tbsp chopped chives 2 tbsps olive oil

lemon slice, to serve

Directions 1. 2. 3. 4.

Get a bowl, combine: chives, parsley, garlic, onion, harissa, and sausage. Work the mix with your hands then form everything into 8 balls. Flatten each ball into a patty and fry each patty for 6 mins per side in hot oil. Enjoy.

Harissa Burgers

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MOROCCAN

Couscous

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 10 Calories 195.4 Cholesterol 0.0mg Sodium 7.6mg Carbohydrates 33.7g Protein 5.6

Ingredients 14 oz. couscous 6 scallions, finely sliced 3 tbsps mint, roughly chopped 9 oz. cherry tomatoes, halved 1 3/4 C. vegetable stock, hot 1 tsp harissa 3 tbsps olive oil

1 lemon, juice

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

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Get a bowl, combine: tomatoes, couscous, mint, and scallions. Stir the mix to evenly distribute the ingredients. Now get your veggie stock boiling then combine in the harissa and stir the mix. Once the mix is boiling again pour it over your couscous in the bowl. Place a covering on the bowl and let the couscous sit for 10 mins. Top the mix with some lemon juice and olive oil. Enjoy.

Moroccan Couscous

Orange

Cinnamon Chicken

Prep Time: 20 mins Total Time: 2 hr 20 mins Servings per Recipe: 4 Calories 533.3 Cholesterol 155.2mg Sodium 146.1mg Carbohydrates 6.2g Protein 38.7

Ingredients 1/4 C. harissa 1/2 C. orange juice 1 tbsp grated orange peel 1/4 C. cider vinegar 2 tbsps vegetable oil 2 tsps sugar 1 tsp ground cinnamon

3 lbs chicken

Directions 1. Get a bowl, combine: harissa, orange juice, orange peel, vinegar, veggie oil, sugar, and cinnamon. Stir the mix until it is smooth and even. 2. Coat your chicken, between the skin and meat, with some of the mix then place the pieces in a casserole dish. 3. Top the chicken with the rest of the mix evenly then place a covering of plastic on the dish. 4. Place everything into the fridge for 5 hrs. 5. Now set your oven to 350 degrees before doing anything else. 6. Remove the covering and cook the chicken in the oven for 2 hrs. Try to baste the chicken every 15 to 20 mins. 7. Enjoy.

Orange Cinnamon Chicken

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