Fat grass stew (baqleh)

Fat Hen Stew: A Delicacy Full of Benefits

In a world where health is becoming increasingly important, it is essential to discover and utilize the natural ingredients at our disposal. Today, I want to share with you a special recipe that is not only delicious but also brings a lot of health benefits: fat hen stew (Portulaca oleracea). Many of you may not have heard of this plant, often considered a simple weed, but I will show you that it is actually a valuable and nutritious ingredient.

About Fat Hen

Fat hen is a plant with green, succulent leaves that grows easily and abundantly, available throughout the year. In some cultures, it is appreciated as a vegetable, while in others, it is used in fresh salads due to its slightly tangy taste. This plant contains a significant amount of Omega 3 fatty acids, vitamins (A, C, E), minerals, and antioxidants, making it beneficial in combating malnutrition, improving cognitive health, and helping with various ailments.

Preparation Time

- Preparation time: 15 minutes
- Cooking time: 20 minutes
- Total time: 35 minutes
- Servings: 4

Ingredients

- 1 kg fat hen
- 2 large onions
- 70 ml olive oil
- 3 medium ripe tomatoes
- 2 tablespoons tomato paste
- 2 tablespoons vegetable seasoning (or preferred spices)
- Salt and pepper to taste
- 6-7 cloves of garlic
- ½ cup water (approximately 120 ml)

Necessary Utensils

- A sharp knife
- A chopping board
- A deep frying pan or pot
- Grater (optional)
- A strainer

Preparing the Fat Hen Stew

1. Preparing the Fat Hen
Start by cleaning the fat hen. Remove any dry or damaged leaves and thicker stems. Cut the fat hen into smaller pieces, but not too finely, to maintain texture. Wash the fat hen thoroughly in several waters to remove any traces of dirt or sand. Let it drain in a colander.

2. Preparing the Aromatic Ingredients
Peel and chop the onions finely. The garlic, after being peeled, is sliced into rounds. These ingredients will form the base flavors of the stew.

3. Sautéing the Aromatics
In a deep frying pan, heat the olive oil over medium heat. Add the onion and garlic, sautéing until the onion becomes golden and translucent, about 5-7 minutes. This will bring a sweet and aromatic flavor to your stew.

4. Adding the Tomatoes
Grate the tomatoes on a grater to obtain the pulp, removing the skins. Add the tomato pulp and tomato paste to the pan, mixing well to create a smooth sauce. Let it simmer for 5 minutes for the flavors to combine.

5. Incorporating the Fat Hen
Once the sauce has thickened slightly, add the fat hen, mix well, then pour in the water. Season with salt, pepper, and vegetable seasoning to taste. Cover the pan and let the stew simmer on low heat for about 15-20 minutes, stirring occasionally. Make sure not to add too much water; the stew should have a sauce-like consistency, not too watery.

6. Serving
The fat hen stew is delicious served warm, accompanied by fresh flatbread or bread. Another excellent option is to serve it alongside hot polenta, which will perfectly complement its flavor. Don’t forget to add a platter of olives, radishes, and peppers for an extra touch of color and texture!

Variations and Suggestions

To add a note of originality, you can experiment with different spices, such as cumin or sweet paprika. You can also add chicken or tofu to make this recipe a heartier main dish.

Nutritional Benefits

This stew is not only delicious but also packed with nutrients. Fat hen is an excellent source of Omega 3 fatty acids, which contribute to cardiovascular health, and is rich in antioxidants that help prevent chronic diseases. It also contains essential vitamins and minerals that support the immune system.

Frequently Asked Questions

1. Can I use fat hen from my garden?
Yes! If you have fat hen in your garden, make sure it has not been treated with pesticides or other chemicals.

2. Can the stew be frozen?
Yes, the stew can be frozen. Make sure to let it cool completely before transferring it to airtight containers.

3. What are the best serving combinations?
This stew goes wonderfully with flatbread, fresh bread, or polenta, but also with a fresh vegetable salad for a refreshing contrast.

In conclusion, fat hen stew is a simple, healthy, and versatile recipe, perfect for adding a touch of innovation to your menu. Don’t underestimate the power of natural ingredients and don’t hesitate to experiment with flavors! I wish you happy cooking and enjoy your meal!