Berkukes - Libyan Pasta with Meat and Vegetables – Gluten-free version
Berkukes - a traditional Libyan gluten-free pasta stew with meat and vegetables. A thick, hearty soup with deep flavors that develop through long cooking Gluten-free version: Gluten-free pasta.
Heat the olive oil in a large pot over medium heat.
⚙ Pan-fryingStoveLarge pot
2
Add the onion and fry 5 minutes, stirring now and then, until the onion is soft and translucent and starts to turn golden at the edges. If it browns too fast, lower the heat.
⚙ Adding to the hot fat and fryingStove
💡Add by cooking time: what needs long (onion, carrot, meat) goes in first, and what burns fast (garlic, dry spices) goes in last, only until fragrant.
To assemble
3
Add the meat and fry 5 minutes, until browned on all sides.
⚙ Adding to the hot fat and fryingStove
4
Add the cumin, turmeric, paprika, chili pepper, salt and black pepper and stir.
5
Add the carrot, tomatoes, tomato paste and water and bring to a boil.
Stove
6
Turn down the heat and simmer 40 minutes.
⚙ SimmeringStove
💡A gentle simmer, not a boil: a hard boil dries the food out and clouds it, a slow simmer cooks it evenly.
7
Add the gluten-free pasta and cook another 15 minutes, until the gluten-free pasta is tender and the sauce is thick.
Stove
8
Serve the stew hot.
747calories
41 gprotein
83 gcarbs
24 gfat
● protein 23%● carbs 47%● fat 30%
Per serving (697 g), of 4 servings
For the Fried onion · To assemble ·
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⚖ About the ingredients
Onion: measured in pieces: one ≈ 117 g · 40 kcal per 100 g · More about Onion →
Olive oil: measured in tbsp in this recipe: 1 tbsp = 14 g · 884 kcal per 100 g · More about Olive oil →
Cumin: measured in tsp in this recipe: 1 tsp = 2.1 g · 375 kcal per 100 g · More about Cumin →
Turmeric: measured in tsp in this recipe: 1 tsp = 3 g · 312 kcal per 100 g · More about Turmeric →
Sweet paprika: measured in tsp in this recipe: 1 tsp = 2.3 g · 282 kcal per 100 g · More about Sweet paprika →
Hot paprika: measured in tsp in this recipe: 1 tsp = 2.4 g · 282 kcal per 100 g · More about Hot paprika →
Salt: measured in tsp in this recipe: 1 tsp = 6 g · 0 kcal per 100 g · More about Salt →
Black pepper: measured in tsp in this recipe: 1 tsp = 2.4 g · 251 kcal per 100 g · More about Black pepper →
Tomatoes: measured in pieces: one ≈ 150 g · 18 kcal per 100 g · More about Tomatoes →
Tomato paste: measured in tbsp in this recipe: 1 tbsp = 16 g · 109 kcal per 100 g · More about Tomato paste →
Carrots: measured in pieces: one ≈ 62 g · 41 kcal per 100 g · More about Carrots →
Water: measured in cup in this recipe: 1 cup = 240 g · 0 kcal per 100 g · More about Water →
Pasta: measured in pieces: one ≈ 20 g · 371 kcal per 100 g · More about Pasta →
🔧 Tools needed (2) · 🍳 One cooking vessel
Stove· 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
Large pot· Also works: Pot (Cook in two batches)
By the steps, as the recipe is built now: another version or addition can change the list.