Rfissa Végétarienne

Rfissa Végétarienne is a delightful Moroccan dish featuring tender lentils and aromatic spices layered over fluffy, steamed bread. This vegetarian version captures the essence of traditional Rfissa while celebrating wholesome ingredients and vibrant flavors.

Ingredients

• Whole wheat flour - 200 grams
• Warm water - 120 ml
• Salt - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Zucchini - 1 medium, diced
• Bell pepper - 1 medium, diced
• Lentils - 100 grams, rinsed and drained
• Vegetable broth - 500 ml
• Ground cumin - 1 teaspoon
• Ground cinnamon - 1/2 teaspoon
• Turmeric - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, juiced

Steps

1. In a bowl, mix whole wheat flour, salt, and warm water to form a dough. Knead for about 5 minutes until smooth, then cover and let it rest for 30 minutes.
2. In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, sautéing until translucent, about 5 minutes.
3. Add diced carrot, zucchini, and bell pepper to the pot. Cook for another 5 minutes, stirring occasionally.
4. Stir in the rinsed lentils, vegetable broth, cumin, cinnamon, turmeric, and black pepper. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until lentils are tender.
5. While the lentils are cooking, divide the rested dough into two equal pieces. Roll each piece into a flat circle about 1 cm thick.
6. In a steamer or a pot with a steaming basket, steam the dough circles for about 10-15 minutes until they are fluffy and cooked through.
7. Once the lentil mixture is ready, stir in fresh parsley and lemon juice. Adjust seasoning if necessary.
8. To serve, tear the steamed bread into pieces, layer them on a plate, and spoon the lentil mixture over the top.

Nutrition

• Calories: 420
• Protein: 18 g
• Carbs: 70 g
• Fiber: 16 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils, supporting muscle health.
• High in dietary fiber, promoting digestive health and regularity.

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