prawn and Tomato Stew with Fregola: A comforting Mediterranean Meal
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A vibrant and flavorful prawn and tomato stew, paired with a refreshing herby fast-pickled vegetable salad, offers a delightful balance of richness and freshness – perfect for a comforting yet invigorating meal.
This dish, featuring fregola, a Sardinian pasta, is designed to be both satisfying and relatively quick to prepare, clocking in at a total time of approximately 70 minutes. the recipe, inspired by Mediterranean flavors, emphasizes the importance of fresh ingredients and bold seasoning.
A Symphony of Flavors: The Prawn and Tomato Stew
The foundation of this meal lies in a deeply flavorful tomato stew. The process begins with blistering 220g of cherry tomatoes in a hot pan, a technique that intensifies their sweetness and adds a smoky char. This is followed by sautéing 1 large onion, 3 cloves of garlic, 2cm of ginger, and 1 green chilli with a blend of aromatic spices – 1 tsp of coriander seeds, 1 tsp of cumin seeds, and 6 cardamom pods – creating a fragrant base.
The addition of 400g of tinned chopped tomatoes, 300ml of water, and a generous seasoning of salt and pepper builds the stew’s body. Simmering for 25 minutes allows the flavors to meld and the tomatoes to break down, resulting in a rich, textured sauce.
While the sauce simmers, the 120g of fregola is cooked until al dente. A toss with olive oil prevents sticking and ensures a light, fluffy texture. 400g of king prawns – either frozen and defrosted or fresh – are added to the stew along with the charred tomatoes and cooked for 5-6 minutes, until pink and cooked thru.
Brightening the Palate: Coriander Pesto & Quick-Pickled Vegetables
The stew is elevated by a vibrant coriander pesto,made by blending 20g of coriander,1 green chilli,35g of toasted pine nuts,3 tbsp of olive oil,and the zest of 1 lemon. This pesto adds a burst of freshness and herbaceousness that cuts through the richness of the stew.
Complementing the stew is a herby quick-pickled vegetable salad created by Sami Tamimi. This salad, requiring a 30-minute preparation and cooling period, features thinly sliced red onion, golden beetroot, fennel, and purple carrots pickled in an apple cider vinegar solution infused with coriander seeds and caraway seeds. The addition of dolce romaine lettuce, dill, basil, coriander, and mint provides a final layer of freshness and complexity.
Serving Suggestions & Book proposal
The stew is best served promptly, garnished with a generous dollop of the coriander pesto and accompanied by lemon wedges.The quick-pickled vegetable salad provides a delightful counterpoint to the stew’s richness.
For those seeking further culinary inspiration, Boustany: A Party of Vegetables from my Palestine by Sami Tamimi is available for purchase. It can be ordered from the Guardian bookshop for £25.50. https://www.guardianbookshop.com/
