Rechta (Arabic: رشتة, French: écrit aussi parfois La rechta) is a traditional Algerian dish, often referred to as "Algerian Noodles." This flavorful dish features homemade flat noodles in a savory sauce with tender meat, vegetables, and spices. Originating from North African cuisine, Rechta is both comforting and nutritious, offering protein, vitamins, and minerals. Typically cooked in a couscousier, it’s a communal meal often served with harissa for extra spice.
Rechta provides a good source of protein, vitamins A and C, and minerals like potassium and magnesium. However, it’s not suitable for those with gluten sensitivities due to the wheat-based noodles.
Ingredients:
For the Rechta Noodles:
- 500g durum wheat flour
- 1 teaspoon salt
- 1 tablespoon olive oil
- Water, as needed
- Cornflour, for dusting
For the Marga (Sauce):
- 1.5 kg chicken, cut into pieces
- 2 large onions, finely chopped
- 4 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon cayenne pepper (adjust to taste)
- 1 teaspoon black pepper
- 1 teaspoon cinnamon powder
- 1 liter water
- 500g turnips, peeled and quartered
- 250g potatoes, peeled and quartered
- 250g zucchini, sliced
- 1 cup chickpeas, soaked and drained (or use canned, rinsed chickpeas)
- 1 tablespoon dried mint, crumbled
- Secret Ingredient: A pinch of saffron threads (or a pinch of turmeric powder as a budget-friendly alternative)
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Instructions:
Preparing the Rechta Noodles:
1. Mix the Dough: In a large bowl, combine the flour, salt, and olive oil. Gradually add water, kneading until a smooth dough forms. For an extra-flavorful dough, let it rest for at least 30 minutes before rolling and cutting to allow the gluten to relax.
2. Roll and Cut: Divide the dough into smaller pieces. Roll each piece into a thin sheet and cut into long, thin noodles.
3. Dry and Steam: Dust the noodles with cornflour to prevent sticking. Let them dry slightly before steaming in a couscoussier or a large pot with a steamer basket. For optimal texture, steam the noodles twice: first for about 10 minutes, then fluff them and steam again for another 5-10 minutes to separate and give them a chewy texture.
Preparing the Marga (Sauce):
1. Sauté the Aromatics: Heat the olive oil in a large pot. Sauté the onions and garlic until softened and fragrant.
2. Add Spices and Meat: Add the cumin, coriander, turmeric, cayenne pepper, black pepper, and cinnamon. Stir for a minute until fragrant. Add the chicken pieces and brown them on all sides.
3. Simmer with Vegetables and Chickpeas: Pour in the water, turnips, potatoes, zucchini, chickpeas, and the secret ingredient—saffron (or turmeric powder). Bring to a boil, then reduce heat and simmer until the meat and vegetables are tender. For a deeper flavor, let the broth sit overnight in the refrigerator and reheat it the next day before adding the vegetables and chickpeas.
4. Combine Noodles and Sauce: Once the noodles are cooked, drain them and add them to the pot with the sauce. Stir gently to combine.
Serving Suggestions:
- Serve the Rechta hot, garnished with fresh mint.
- For a more complete meal, serve with a side of yogurt or a sprinkle of fresh herbs like parsley or cilantro.
- For a modern twist, serve individual portions with a poached egg. This is optional, but it adds richness and a creamy texture to the dish.
Tips and Tricks:
- Enhance the Flavor: Experiment with different spice combinations, such as smoked paprika or smoked salt, for a more complex flavor profile.
- Healthier Option: Use lean meat, reduce the amount of ghee or oil, and increase the vegetable content for a lighter dish.
- Spice Adjustment: Adjust the amount of cayenne pepper to your desired spice level. If you're sensitive to heat, you can omit it or use a smaller amount.
- Noodles Texture: Steaming the noodles twice helps ensure they remain tender and chewy without becoming too sticky.
- Broth Preparation Time: Allow the broth to rest overnight in the fridge for a richer taste. This extra step will deepen the flavors and create a more complex base for the vegetables and chicken.
Calories Rechta
Nutritional Information per 100g (Approximate):
- Calories: 143 kcal
- Protein: 6.6g
- Carbohydrates: 14.5g
- Fiber: 1.4g
- Sugars: 2.2g
- Fat: 4.4g
- Saturated Fat: 0.6g
- Sodium: 8-10mg (depends on chicken and salt content)
- Potassium: 120-150mg
- Vitamins & Minerals:
- Vitamin A: 5-10% DV (from spices and vegetables)
- Vitamin C: 6-10% DV (from potatoes, zucchini, and turnips)
- Calcium: 2-4% DV (mainly from chickpeas)
- Iron: 6-8% DV (from chickpeas and chicken)
The nutritional values of all the ingredients in Rechta.
1. 500g durum wheat flour (for noodles)
- Calories: 1700 kcal
- Carbohydrates: 340g
- Protein: 50g
- Fat: 9g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Small amounts of B vitamins, especially thiamine, riboflavin, and niacin.
- Minerals: High in iron and magnesium.
- Nutritional Benefit: Durum wheat flour provides energy from carbohydrates, promotes heart health through magnesium, and helps support muscle function with protein.
2. 1 teaspoon salt
- Calories: 0 kcal
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 2300mg (approximately)
- Cholesterol: 0mg
- Vitamins: None
- Minerals: High in sodium.
- Nutritional Benefit: Salt is essential for maintaining fluid balance, nerve function, and muscle contraction, but should be used in moderation to avoid excess sodium intake.
3. 1 tablespoon olive oil
- Calories: 120 kcal
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin E and vitamin K.
- Minerals: Contains small amounts of iron.
- Nutritional Benefit: Olive oil is a healthy source of monounsaturated fats, which help reduce bad cholesterol levels and support heart health.
4. Water
- Calories: 0 kcal
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Water is essential for hydration, digestion, and temperature regulation.
5. Cornflour (for dusting)
- Calories: 30 kcal (per 1 tablespoon, approximately)
- Carbohydrates: 7g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Contains small amounts of potassium.
- Nutritional Benefit: Cornflour is primarily used for texture and does not add significant nutritional value.
6. 1.5kg chicken
- Calories: 2475 kcal
- Carbohydrates: 0g
- Protein: 165g
- Fat: 105g
- Sodium: 300mg
- Cholesterol: 350mg
- Vitamins: Rich in B vitamins, especially niacin (B3), B6, and B12.
- Minerals: High in phosphorus, selenium, and zinc.
- Nutritional Benefit: Chicken is an excellent source of high-quality protein, supports muscle repair, immune function, and provides essential vitamins and minerals for overall health.
7. 2 large onions
- Calories: 120 kcal
- Carbohydrates: 30g
- Protein: 3g
- Fat: 0g
- Sodium: 10mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin C and some vitamin B6.
- Minerals: Contains potassium and manganese.
- Nutritional Benefit: Onions are high in antioxidants, help with digestion, and may help regulate blood sugar levels.
8. 4 cloves garlic
- Calories: 18 kcal
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Good source of vitamin C and small amounts of B vitamins.
- Minerals: Contains calcium, potassium, and manganese.
- Nutritional Benefit: Garlic has anti-inflammatory and immune-boosting properties and may help reduce the risk of chronic diseases.
9. 1 tablespoon olive oil (for sauce)
- Calories: 120 kcal
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin E and K.
- Minerals: Small amounts of iron.
- Nutritional Benefit: Supports heart health and reduces bad cholesterol levels with its monounsaturated fats.
10. 1 teaspoon ground cumin
- Calories: 8 kcal
- Carbohydrates: 1.4g
- Protein: 0.4g
- Fat: 0.5g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamin E and B vitamins.
- Minerals: Rich in iron and manganese.
- Nutritional Benefit: Cumin has antioxidant properties, aids digestion, and supports immune health.
11. 1 teaspoon ground coriander
- Calories: 5 kcal
- Carbohydrates: 1g
- Protein: 0.2g
- Fat: 0.2g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin C and K.
- Minerals: Contains iron, calcium, and magnesium.
- Nutritional Benefit: Coriander has antioxidant and anti-inflammatory properties and supports digestive health.
12. 1/2 teaspoon turmeric powder
- Calories: 4 kcal
- Carbohydrates: 1g
- Protein: 0.1g
- Fat: 0.1g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamin C and B6.
- Minerals: Rich in iron, calcium, and manganese.
- Nutritional Benefit: Turmeric contains curcumin, which has potent anti-inflammatory and antioxidant properties.
13. 1/4 teaspoon cayenne pepper
- Calories: 5 kcal
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0.3g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamin A and C.
- Minerals: Small amounts of potassium and magnesium.
- Nutritional Benefit: Cayenne pepper can boost metabolism and has antioxidant properties.
14. 1 teaspoon black pepper
- Calories: 6 kcal
- Carbohydrates: 1.5g
- Protein: 0.2g
- Fat: 0.1g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Small amounts of vitamin K and B6.
- Minerals: Contains manganese and iron.
- Nutritional Benefit: Black pepper aids digestion and enhances the absorption of nutrients, particularly curcumin from turmeric.
15. 1 teaspoon cinnamon powder
- Calories: 6 kcal
- Carbohydrates: 1.6g
- Protein: 0.1g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamin A and C.
- Minerals: Rich in manganese and calcium.
- Nutritional Benefit: Cinnamon has anti-inflammatory properties and may help regulate blood sugar levels.
16. 500g turnips
- Calories: 125 kcal
- Carbohydrates: 30g
- Protein: 3g
- Fat: 0g
- Sodium: 50mg
- Cholesterol: 0mg
- Vitamins: Good source of vitamin C and some vitamin A.
- Minerals: Contains calcium, potassium, and magnesium.
- Nutritional Benefit: Turnips are rich in fiber, support digestive health, and are low in calories.
17. 250g potatoes
- Calories: 200 kcal
- Carbohydrates: 45g
- Protein: 5g
- Fat: 0g
- Sodium: 10mg
- Cholesterol: 0mg
- Vitamins: Rich in vitamin C and B6.
- Minerals: High in potassium.
- Nutritional Benefit: Potatoes provide a good source of energy and support heart and muscle health with their high potassium content.
18. 250g zucchini
- Calories: 50 kcal
- Carbohydrates: 12g
- Protein: 2g
- Fat: 0g
- Sodium: 5mg
- Cholesterol: 0mg
- Vitamins: Good source of vitamin C and small amounts of vitamin A.
- Minerals: Contains potassium and magnesium.
- Nutritional Benefit: Zucchini is low in calories and high in water, helping with hydration and digestion.
19. 1 cup chickpeas (soaked and drained)
- Calories: 240 kcal
- Carbohydrates: 40g
- Protein: 15g
- Fat: 4g
- Sodium: 20mg
- Cholesterol: 0mg
- Vitamins: Rich in folate (vitamin B9) and small amounts of vitamin C.
- Minerals: High in iron, magnesium, potassium, and zinc.
- Nutritional Benefit: Chickpeas provide a plant-based source of protein and fiber, supporting digestive health and helping to maintain blood sugar levels.
20. 1 tablespoon dried mint
- Calories: 5 kcal
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Small amounts of vitamin C and A.
- Minerals: Contains calcium and iron.
- Nutritional Benefit: Mint aids digestion, provides a refreshing flavor, and has anti-inflammatory properties.
21. Saffron or turmeric (pinch)
- Calories: 2-3 kcal
- Carbohydrates: 0.5g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamin A and C.
- Minerals: Small amounts of calcium and iron.
- Nutritional Benefit: Saffron and turmeric have powerful antioxidant properties and support overall health.
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