卡穆尼亚：风味十足的费赞孜然牛肉碗
(Kamounia: Flavor-Packed Fezzan Cumin Beef Bowl)
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食材
-
600 grams 牛肉炖肉
(preferably chuck or brisket, cut into chunks)
-
3 tbsp 橄榄油
(extra virgin)
-
1 large 洋葱
(切得很细)
-
4 cloves 大蒜瓣
(剁碎的)
-
2 tbsp 孜然种子
(lightly toasted for enhanced flavor)
-
1 tbsp 辣椒粉
(smoked preferably)
-
1 tbsp 哈里萨酱
(adjust based on spice preference)
-
2 tbsp 番茄酱
-
500 ml 牛肉高汤
(Low sodium)
-
12 grams 新鲜香菜
(切碎，作为装饰)
-
1 tsp 盐
(按个人口味)
-
0.5 tsp 黑胡椒
(新鲜磨碎)
-
1 tbsp 柠檬汁
(freshly squeezed for finishing)
-
250 grams 库斯库斯
(optional side to serve with stew)
(preferably chuck or brisket, cut into chunks)
(extra virgin)
(切得很细)
(剁碎的)
(lightly toasted for enhanced flavor)
(smoked preferably)
(adjust based on spice preference)
(Low sodium)
(切碎，作为装饰)
(按个人口味)
(新鲜磨碎)
(freshly squeezed for finishing)
(optional side to serve with stew)
营养
- 份量: 4
- 每份大小: 1 bowl (~300g)
- Calories: 550 kcal
- Carbohydrates: 25 g
- Protein: 45 g
- Fat: 30 g
- Fiber: 4 g
- Sugar: 5 g
- Sodium: 800 mg
- Cholesterol: 120 mg
- Calcium: 50 mg
- Iron: 5.2 mg
制作步骤
-
1 - Toast and grind cumin:
Lightly toast cumin seeds in a dry pan over medium heat until fragrant (about 2-3 minutes), then grind lightly with a spice grinder or mortar and pestle.
-
2 - Brown the Beef:
Heat olive oil in a large heavy-bottomed pot over medium-high heat. Add beef cubes in batches to avoid overcrowding. Brown all sides well (about 5-7 minutes per batch). Remove and set aside.
-
3 - Cook onions and garlic:
Add chopped onions to the pot and sauté for 4-5 minutes until translucent and soft. Add minced garlic and cook another 1 minute, stirring constantly to avoid burning.
-
4 - Add spices and tomato paste:
Stir in toasted ground cumin, paprika, black pepper, salt, harissa paste (if using), and tomato paste. Cook, stirring for 2-3 minutes to deepen the flavors and blend the spices with onion mixture.
-
5 - Simmer Beef Stew:
Return browned beef to the pot. Pour in beef broth, stirring to deglaze the pot, loosening any browned bits. Bring to a gentle simmer, cover, and cook for about 1 hour 15 minutes or until tender. Stir occasionally and add a bit more broth or water if needed.
-
6 - Finish with lemon and cilantro:
Once beef is tender and sauce thickened, stir in fresh lemon juice for brightness. Sprinkle chopped cilantro just before serving to add fresh herbal notes.
-
7 - Prepare couscous (optional):
If serving with couscous, bring water or broth to boil, then stir in couscous, cover, and remove from heat. Let steam for 5-7 minutes, fluff with fork, and serve alongside the Kamounia stew.
Lightly toast cumin seeds in a dry pan over medium heat until fragrant (about 2-3 minutes), then grind lightly with a spice grinder or mortar and pestle.
Heat olive oil in a large heavy-bottomed pot over medium-high heat. Add beef cubes in batches to avoid overcrowding. Brown all sides well (about 5-7 minutes per batch). Remove and set aside.
Add chopped onions to the pot and sauté for 4-5 minutes until translucent and soft. Add minced garlic and cook another 1 minute, stirring constantly to avoid burning.
Stir in toasted ground cumin, paprika, black pepper, salt, harissa paste (if using), and tomato paste. Cook, stirring for 2-3 minutes to deepen the flavors and blend the spices with onion mixture.
Return browned beef to the pot. Pour in beef broth, stirring to deglaze the pot, loosening any browned bits. Bring to a gentle simmer, cover, and cook for about 1 hour 15 minutes or until tender. Stir occasionally and add a bit more broth or water if needed.
Once beef is tender and sauce thickened, stir in fresh lemon juice for brightness. Sprinkle chopped cilantro just before serving to add fresh herbal notes.
If serving with couscous, bring water or broth to boil, then stir in couscous, cover, and remove from heat. Let steam for 5-7 minutes, fluff with fork, and serve alongside the Kamounia stew.
关于 卡穆尼亚：风味十足的费赞孜然牛肉碗 :的更多信息
Kamounia Fezzan Spice Bowl: A Rich North African Classic
Kamounia Fezzan is a traditional Libyan stew that boasts rich flavors grounded in the earthy warmth of cumin, a signature of its vast desert landscape, particularly the Fezzan region. This dish is a nostalgic and comforting staple reflecting Libyan hospitality and the blending of Berber, Arab, and Saharan influences.
The recipe centers on tender beef slowly simmered in a spiced broth with toasted cumin seeds, paprika, and optionally harissa to add gentle heat. Tomato paste enriches the sauce lending a deep umami character, contrasted beautifully by a final splash of lemon juice that brightens the dish vibrantly. Fresh chopped cilantro adds a final herbaceous freshness just before serving.
Kamounia is traditionally served over couscous or with flatbreads; the starch soaks up its deeply savory sauce. It's a perfect family meal during colder months or special communal gatherings where sharing robust, fragrant fare strengthens social bonds.
Preparation notes: Toasting cumin seeds just before grinding releases oils, elevating flavor dramatically, so don't skip this step. The slow simmer ensures beef melts tender and buttery, ideal for Knife Cuts like chuck or brisket that benefit from longer cooking.
Cultural significance: Fezzan lies in southwestern Libya near the Sahara desert and showcases indigenous spices and methods unique to this arid zone. Incorporating cumin — a historically traded and treasured spice — connects Kamounia with centuries of caravan cuisine traditions spread across North Africa and the Middle East.
Personal thoughts: This recipe lovably marries rustic technique with refined, balanced depth in spicing. It rewards patience and gentle cooking with ultimate comfort—vibrant yet homey, and eminently shareable. Kamounia Fezzan invites diners to experience a slice of Libyan warmth and culinary heritage with every richly spiced spoonful.
Tips for perfect Kamounia:
- Use quality beef with good marbling for richness.
- Adjust harissa based on your heat tolerance.
- Allow the stew to cool and reheat; flavors meld and deepen beautifully overnight.
- Pair with mint tea or a dry red wine for a full sensory Libyan experience.
Enjoy this exotic yet accessible culinary journey through Kamounia Fezzan, a flavorful spy in the heart of North Africa that celebrates resilience, tradition, and the simple joy of a shared meal.
