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Healthy Mediterranean Cooking at Home

Category Archives: Chilies

The Mediterranean countries include France, Spain, Italy, Greece and Portugal along the north; Turkey, Syria, Lebanon, and Israel on the east; the African countries of Egypt, Libya, Tunisia, Algeria, Morocco on the south and the Mediterranean Island Countries of Cyprus and Malta. The Mediterranean countries utilize many of the same healthy ingredients but each country has a unique way of creating recipes with those same ingredients. So far in this series, I have written about Mediterranean cuisine in general and about the cuisine in the countries of Portugal, Spain, France, Italy, Greece, Turkey, Syria, Lebanon, Israel, Egypt, and Libya. This series continues with the country of Tunisia.

Tunisian cuisine is a combination of French, Arabic, Mediterranean and Middle Eastern flavors. Seafood is eaten in the coastal communities and features recipes like fettuccine with fresh seafood and a green harissa dressing, grilled mullet with lemon and celery salad, and fricassee salad with grilled cedar plank salmon. The spicy paste harissa is a staple side to every Tunisian meal. It’s made from chilies, garlic, lemon and a combination of caraway, cumin and coriander seeds. Tunisian sweets are also impressive. Their doughnuts, called “yo-yos”, are soaked in honey, lemon syrup and orange blossom water.

The diverse blend of flavors in Tunisian cuisine is representative of the country’s past and location. While the cuisine varies by region, Tunisian food usually combines French and African flavors with spicy seasonings. Couscous, the main staple in Tunisian dishes, is often topped with fresh seafood or hearty lamb depending on local availability. A melting pot of cultures, Tunisia doesn’t just feature local food but all types of international cuisine can be found in the country’s larger cities.

Though the country’s Mediterranean climate and rich soil make it an ideal location for wine production, it’s often overlooked as a wine region. But Tunisia has a rich wine history and a modern cultivation of numerous grape varietals. Tunisians first began producing wine over 2,000 years ago, but Arab control in the eighth century nearly eliminated the practice. French colonization brought winemaking back to Tunisia in the late 1800s.

The Foods of Tunisia

Couscous

Couscous is derived from semolina and is present on nearly every dinner table in Tunisia. Couscous is prepared in endless ways across the country. In coastal regions, cooks prefer to serve it with fish, while interior regions opt for lamb and dried fruit. A local favorite, Sfax Couscous, is named for Tunisia’s second largest city, which is filled with freshly caught seafood.

Briks

Briks are another staple and can be found in little shops throughout the country. Similar to a samosa, a brik is made from wrapping pastry dough around a variety of fillings, including potatoes, eggs, or tuna. The packets are then fried in grapeseed oil and served piping hot with a squeeze of fresh lemon juice.

Harissa

A thick, spicy paste made from hot chili peppers and garlic, harissa is a condiment for grilled meats and fish or stirred into soups and stews for added flavor. It is often served as a dipping sauce alongside bread. Harissa’s heat level varies depending on the number and type of chili peppers used. The peppers are typically smoked to add a complex, deep flavor.

Ojja

While typically a breakfast dish, ojja is often considered fast-food by Tunisian standards. Traditional ojja combine eggs and merguez, a spicy lamb sausage, in a savory tomato sauce for a hearty, filling meal. Ojja is served with a side of grilled bread in place of a spoon or fork.

YoYos

Tunisians take dessert seriously and they are routinely served after a large evening meal and accompanied with mint tea. Some local desserts include sweet cakes, fried almond pastries, and ice cream. But the Tunisian doughnuts, YoYos, are the favorite.

Mint tea

The melding of many cultures and flavors is apparent in Tunisia’s most popular drink, sweet mint tea. Served hot or over ice, this beverage is topped with pine nuts, a twist of flavor and texture, especially for those not accustomed to nuts in their tea.

Wine Regions

Muscat

Tunisia has seven distinct controlled designation-of-origin regions known locally as AOCs (for their French name, appellation d’origine controlee). The naming of wine regions is modeled after the French, with whom Tunisia shares many of the same grape varietals, such as Muscat.

Sidi Saad

Sidi Saad is a wine blend of Syrah and Cabernet Sauvignon grapes. Produced using traditional methods in the Gran Cru Mornag region, Sidi Saad is corked in a distinctively shaped bottle.

Gris de Tunisie

Gris de Tunisie, or grey Tunisian wine, is the country’s most famous and unique wine. The wine is a dusky rose in color and tastes like a fruity rosé. It is best served on hot days paired with a spicy seafood dish.

Chateau Mornag Rosé

Chateau Mornag Rosé is the country’s most popular. Produced in the Mornag area in Northern Tunisia, it is light, crisp and tastes best with the region’s Mediterranean-influenced cuisine.

Make Some Tunisian Recipes At Home

Tunisian Harissa

Ingredients

100 g dried long red chilies, seeded
½ teaspoon caraway seeds
½ teaspoon cumin seeds
1 teaspoon coriander seeds
100 ml extra-virgin olive oil
5 garlic cloves, crushed
2 tablespoons lemon juice
Salt and pepper

Directions

Soaking time 1 hour and 30 minutes.
Place chilies in a bowl and pour over enough boiling water to cover. Place a small plate directly on top of chilies to keep them submerged then set aside for 1½ hours or until very soft. Drain well.

Meanwhile, heat a small frying pan over medium-low heat, add the spices and fry, stirring frequently, for 2 minutes. Finely grind spices in an electric spice grinder or a mortar and pestle. Combine the drained chilies, spices, 1 teaspoon salt, ½ teaspoon pepper and the remaining ingredients in a small food processor. Process to a smooth paste, occasionally scraping down the sides. Push mixture through a food mill, extracting as much purée as possible; the solids should be dry. Transfer mixture to a sterilized jar and seal. Harissa will keep for up to 1 year stored in an airtight container in the refrigerator.

Tunisian Chickpea Soup (Lablabi)

Tunisian breakfast. Capers, chopped almonds, chopped olives, yogurt and some mint can all be added at the end, and the soup is commonly served ladled over cubes of day old bread. Tuna is often added also.

Ingredients

100 ml extra virgin olive oil
2 onions, finely chopped
6 cloves garlic, finely chopped
1 tablespoon ground cumin
2 teaspoons ground coriander
Large pinch saffron
1 tablespoon harissa
2 liters (8 cups) chicken stock
4 (400g) cans chickpeas, drained and rinsed
4 tomatoes, cut into large pieces
2 tablespoons white vinegar
4-6 eggs (depending on the number of servings)

To serve

Large handful coriander leaves
Slices of baguette, extra harissa, and lemon wedges, to serve
2 tbsp baby capers, drained
2 tbsp chopped blanched almonds

Directions

Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring often, for 6 minutes or until softened. Add the cumin and coriander and saffron and cook, stirring, for another 3 minutes. Stir in the harissa then add the stock and chickpeas and bring to a simmer. Cover the pan then cook for 10 minutes. Add the tomatoes and cook for another 3 minutes or until the tomatoes soften.

Bring a large saucepan of water to a simmer and add the vinegar. Crack each egg into a saucer then add them, one at a time, to the simmering water. Cook over medium heat for about 3 minutes or until the whites are set but the yolks are still runny. Carefully remove each using a slotted spoon to a tray lined with kitchen paper to drain excess water.

Divide the hot soup among large bowls. Place an egg in each bowl. Scatter over the coriander, capers, and almonds. Serve with the baguette, extra harissa, and lemon wedges to the side.

Broiled Red Mullet with Celery Salad

Ingredients

4 red mullets, cleaned (each 340 g net)
12 g mixed fresh bay leaves, rosemary, and thyme
2 teaspoons cumin seeds, crushed using a mortar and pestle
1½ tablespoons olive oil
1½ teaspoon salt

Lemon and Celery Salad

4 long, thin green capsicum (peppers), or 1 regular green capsicum (pepper) (140 g gross)
50 ml olive oil
1 lemon, peeled, seeded and cut into 1 cm dice (35 g net)
3 tender celery stalks, cut into 1 cm dice (120 g net)
10 g tender celery leaves, finely chopped
15 g parsley leaves, finely chopped
1 garlic clove, crushed
30 g black olives, pitted
½ teaspoon dried red chili flakes
¼ teaspoon salt
1 teaspoon sumac

Directions

To make the salad, place the capsicum in a baking dish. Drizzle with 2 teaspoons of the oil and roast in a 400 degree F oven for 10 minutes ( or longer for regular capsicum), or until the skin is blistered and the flesh is soft. Transfer to a bowl and cover with plastic wrap. Once cool enough to handle, peel, cut into 1 cm dice and place in a large bowl. Add the remaining olive oil, the lemon, celery, and leaves, parsley, garlic, olives, chili flakes, and salt. Stir well and set aside.

Score the red mullet 2–3 times on each side in parallel lines at a 45-degree angle to the fish. Slice the bay leaves into fine strips and stuff into the incisions, followed by each of the other herbs. Place the fish on a baking tray lined with foil. In a small bowl, mix together the cumin, olive oil and salt. Drizzle or brush this over the fish.

Preheat a broiler on high. Once hot, place the fish underneath and cook for about 6 minutes on each side, or until the flesh is firm and cooked through. Serve the fish with the salad on the side, garnished with sumac.

Tunisian Doughnuts (yo-yos)

Ingredients

7 g sachet dried yeast
1 tablespoon white sugar
60 ml (¼ cup) orange juice
1 orange, zested
2 tablespoons vegetable oil, plus extra, to deep-fry
300 g (2 cups) plain flour, sifted

Honey syrup

2 tablespoons lemon juice
110 g (½ cup) white sugar
360 g (1 cup) honey
2 teaspoons orange blossom water, optional

Directions

Place yeast, sugar and 125 ml (½ cup) lukewarm water in a bowl and stir to combine. Set aside for 10 minutes or until the mixture bubbles. Add orange juice, zest, and 2 tablespoons oil, and stir to combine. Place flour and a pinch of salt in a large bowl and make a well in the center. Pour yeast mixture into the well and stir until combined.

Turn dough out onto a lightly floured work surface and knead for 5 minutes or until smooth and elastic. (Alternatively, use an electric mixer fitted with a dough hook.) Place dough in a greased bowl and cover with plastic wrap. Set aside in a warm, draught-free place for 2 hours or until the dough doubles in size.

To make the honey syrup, place the lemon juice, sugar and 250 ml (1 cup) water in a pan over medium heat and stir until the sugar dissolves. Increase the heat to high and bring to the boil. Add honey and orange blossom water, if using, then reduce the heat to low–medium and cook the mixture for 35 minutes or until the consistency of a runny honey; watch syrup to make sure it doesn’t boil over. Transfer to a large bowl and cool.

Fill a deep-fryer or large pan one-third full with oil and heat over medium heat to 180°C (or until a cube of bread turns golden in 15 seconds). Working in batches, tear off a piece of dough about the size of a plum and flatten slightly with your hand. Tear a hole in the middle and stretch the dough to make a 12–15cm ring. Gently drop the dough into the oil and deep-fry, turning halfway, for 4 minutes or until crisp, golden and cooked through. Remove with a slotted spoon and drain on paper towels.

Using a skewer, pierce yo-yos on both sides, then soak in honey syrup for 4 minutes on each side. Serve immediately.

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In Spanish, the word chili from the Nahuatl (Uto-Aztecan language) “chīli” refers to a “chili pepper” and carne is Spanish for “meat”. A recipe dating back to the 1850s describes dried beef, suet, dried chili peppers and salt, which were pounded together and called Chile con Carne. The San Antonio Chili Stand, in operation at the 1893 Columbian Exposition in Chicago, helped popularize chili by exposing Americans to its unique taste. Chili con Carne is the official dish of the state of Texas as designated by the House Concurrent Resolution Number 18 of the 65th Texas Legislature during its regular session in 1977.

Before World War II, hundreds of small, family run chili parlors (also known as “chili joints”) could be found throughout Texas. Each establishment usually had a claim to some kind of secret recipe. As early as 1904, chili parlors were opening outside of Texas, in part, due to the availability of commercial versions of chili powder, first manufactured in Texas in the late 19th century. After working at the Louisiana Purchase Exposition, Charles Taylor opened a chili parlor in Carlinville, Illinois, serving “Mexican Chili”. In the 1920s and 1930s chains of diner-style “chili parlors” grew up in the Midwest.

“Texas-style chili” may or may not contain beans or tomatoes and is usually made without other vegetables. Most native Texans will state that any chili with beans in it is considered “Yankee” Chili”. This was referenced in Texas Monthly Magazine. So what’s the difference between a real Texas chili recipe and the other chili recipes? What makes it authentic? Common knowledge in Texas says real chili recipes use cubed chunks of meat instead of ground beef and cutting the meat into cubes gives Texas chili a more stew-like texture than the more common ground beef recipes.

Real Texas Chili

I used all beef broth for cooking this chili instead of half chili pepper soaking liquid and half beef broth. Using the chili pepper soaking liquid made the chili too spicy for me. Texas chili is served with cornbread not tortilla chips.

Ingredients

2 ounces whole dried chilies (guajillo, ancho, chipotle or chile de arbol or a combination)
1 1/2 teaspoons cumin seeds
1/2 teaspoon ground cloves
1/2 teaspoon coarse black pepper
Coarse sea salt
2 tablespoons bacon fat or vegetable oil
2-3 pound boneless beef chuck roast, fat trimmed
1 large onion finely chopped
3 large cloves garlic, minced
1 teaspoon dried oregano
2 cups beef stock plus 2 cups chili pepper soaking liquid or 4 cups beef broth
2 tablespoons masa harina (corn tortilla flour)
1 tablespoon firmly packed brown sugar
1 tablespoon apple cider vinegar
Sour Cream and Cornbread, optional

Directions

Place the chilies in a Dutch Oven over medium-low heat and gently toast the chilies, 2 to 3 minutes per side. Don’t let them burn or they’ll turn bitter.

Be sure to wear latex gloves and using a pair of kitchen scissors cut the stem tops off the toasted chilies.

Position each chili over a bowl and cut the chilies into “rings”. With your glove covered hands, sift out the rings. The seeds will fall to the bottom.

Place the chili rings in a bowl and cover them with 4 cups of very hot water and soak until soft, 30 to 45 minutes, turning once or twice.

Toast the cumin seed in the Dutch Oven and set aside.

Drain the chilies and save the soaking water.

Place the soaked chilies in the bowl of a processor and add the toasted cumin, black pepper, 1 tablespoon coarse salt and 1/4 cup of the soaking liquid.

Purée the mixture, adding more soaking liquid if needed (and occasionally scraping down the sides of the bowl), until a smooth, paste forms.

Cut the chuck roast into 1/2-inch sized cubes and use paper towels to pat the meat very dry.

In the Dutch Oven melt 2 tablespoons of bacon fat over medium heat and add half of the beef.

Lightly brown on all sides, about 3 minutes per side, reducing the heat if the meat is browning too quickly.

Transfer the meat with a slotted spoon to a bowl and repeat with the remaining beef. Reserve.

Add the onion and garlic to the pan and cook gently for 3 to 4 minutes, stirring occasionally.

Add 4 cups beef stock (or 2 cups beef stock and 2 cups chili pepper soaking water) and gradually and slowly whisk in the masa harina to avoid lumps.

Stir in the reserved chili paste, oregano and the browned beef (and any juices in the bowl) and bring to a simmer over medium heat.

Preheat the oven to 325 degrees F and place the pot in the oven, uncovered, for 3 hours.

After three hours remove the pot from the oven and stir in the brown sugar and vinegar.

Return the pot to the oven and cook 15 minutes more.

Remove the pot from the oven and let the chili stand for at least 30 minutes, during which time the meat will absorb about half of the remaining sauce.

Reheat gently and serve in individual bowls with a spoonful of sour cream on top.

Cheddar Cornbread

Serves 6

Directions

1 cup all-purpose flour (spooned and leveled)
1 cup stone-ground yellow cornmeal
3 tablespoons sugar
1 teaspoon baking soda
1 teaspoon salt
1/4 teaspoon ground pepper
1 1/2 cups low-fat buttermilk
2 large eggs
1 cup shredded cheddar cheese (4 ounces)
2 tablespoons butter

Directions

Preheat oven to 425 degrees F.

In a large bowl, whisk flour, cornmeal, sugar, baking soda, salt, and pepper; make a well in the center of the flour mixture.

Add buttermilk and eggs and whisk to loosen eggs. Gently incorporate dry ingredients, then mix in cheese.

Place butter in a 9-inch heavy metal cake pan or cast iron skillet and bake until the butter is melted. Remove the pan from the oven, and tilt to coat the bottom and sides.

Pour batter into the pan and bake until golden and a toothpick inserted in the center comes out clean, 20 to 25 minutes.

Let cornbread cool at least 15 minutes before cutting. Serve warm or at room temperature.

Wrap completely cooled bread in plastic, and store at room temperature up to 1 day.

 



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