Albanian Fërgesë, also known as Fërgesë e Tiranës or Tirana Fërgesë, is a beloved dish from Albania, celebrated for its robust flavors and cultural significance across the Balkan region. This traditional Balkan fare combines tender peppers, succulent tomatoes, aromatic spices, and creamy cheese, creating a hearty and satisfying meal that reflects Albania's diverse culinary traditions.
The origins of Albanian Fërgesë trace back centuries to Albania's mountainous regions, where it emerged as a staple among shepherds and farmers. Influenced by the country's rich history of civilizations including the Illyrians, Romans, Byzantines, Ottomans, and Venetians, Fërgesë evolved to incorporate local produce and techniques passed down through generations. Originally cooked in earthenware pots over open fires, this dish embodies the resilience and ingenuity of Albanian culinary heritage.
Albanian Fërgesë Recipe: Step-by-Step Guide
Ingredients:
- 4 large bell peppers (green, red, and yellow)
- 2 medium-sized tomatoes, diced
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 1 tbsp olive oil
- 1 lb ground beef (or lamb)
- 1 tsp paprika
- 1 tsp dried oregano
- 1 tsp salt (adjust to taste)
- ½ tsp black pepper
- 1 cup crumbled feta cheese
- ½ cup yogurt (optional, for serving)
Instructions:
1. Preheat oven to 375°F (190°C). Wash and halve bell peppers, removing seeds.
2. Heat olive oil in a skillet over medium heat. Sauté garlic and onions until translucent.
3. Add ground beef (or lamb) to the skillet, cook until browned, breaking up clumps.
4. Stir in diced tomatoes, paprika, oregano, salt, and pepper. Cook 5 minutes.
5. Arrange bell pepper halves in a baking dish, fill with meat mixture.
6. Sprinkle crumbled feta cheese over peppers.
7. Cover dish with foil, bake 30-35 minutes until peppers are tender and cheese is golden.
8. Let cool briefly, serve hot with optional yogurt.
Notes:
- Customize Fërgesë with additional vegetables like zucchini or mushrooms.
- Serve with crusty bread or rice for a complete meal experience.
Nutrition Value:
1. Bell Peppers (4 large, green, red, and yellow):
- Nutritional Benefits: High in vitamins A and C, antioxidants, and fiber.
- Approximate Nutritional Values (per 1 large bell pepper):
- Calories: 30
- Carbohydrates: 7 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins and Minerals: Vitamin A, Vitamin C, Vitamin K, Potassium
2. Tomatoes (2 medium-sized, diced):
- Nutritional Benefits: High in vitamins A, C, and K, antioxidants like lycopene, and potassium.
- Approximate Nutritional Values (per medium tomato):
- Calories: 22
- Carbohydrates: 5 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 6 mg
- Cholesterol: 0 mg
- Vitamins and Minerals: Vitamin A, Vitamin C, Vitamin K, Potassium
3. Onion (1 medium, finely chopped):
- Nutritional Benefits: Contains antioxidants, vitamins C and B6, and fiber.
- Approximate Nutritional Values (per medium onion):
- Calories: 44
- Carbohydrates: 10 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins and Minerals: Vitamin C, Vitamin B6, Folate, Potassium
4. Garlic (3 cloves, minced):
- Nutritional Benefits: Contains vitamins C and B6, manganese, selenium, and antioxidants.
- Approximate Nutritional Values (per clove):
- Calories: 4
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins and Minerals: Vitamin C, Manganese, Selenium
5. Olive Oil (1 tbsp):
- Nutritional Benefits: High in monounsaturated fats, vitamin E, and antioxidants.
- Approximate Nutritional Values (per tbsp):
- Calories: 119
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 14 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins and Minerals: Vitamin E
6. Ground Beef (1 lb):
- Nutritional Benefits: Rich in protein, iron, zinc, and B vitamins.
- Approximate Nutritional Values (per 4 oz serving):
- Calories: 284
- Carbohydrates: 0 g
- Protein: 23 g
- Fat: 21 g
- Sodium: 65 mg
- Cholesterol: 77 mg
- Vitamins and Minerals: Iron, Zinc, Vitamin B12
7. Paprika (1 tsp):
- Nutritional Benefits: Contains vitamins A, E, B6, and antioxidants.
- Approximate Nutritional Values (per tsp):
- Calories: 6
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins and Minerals: Vitamin A, Vitamin E, Vitamin B6
8. Dried Oregano (1 tsp):
- Nutritional Benefits: Contains vitamins K and E, antioxidants, and fiber.
- Approximate Nutritional Values (per tsp):
- Calories: 3
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins and Minerals: Vitamin K, Vitamin E
9. Salt (1 tsp, adjust to taste):
- Nutritional Benefits: Provides sodium essential for fluid balance and nerve function.
- Approximate Nutritional Values (per tsp):
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 2300 mg (Daily recommended intake should not exceed 2300 mg)
- Cholesterol: 0 mg
10. Black Pepper (½ tsp):
- Nutritional Benefits: Contains vitamins C and K, manganese, and antioxidants.
- Approximate Nutritional Values (per ½ tsp):
- Calories: 3
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins and Minerals: Vitamin K, Vitamin C, Manganese
11. Feta Cheese (1 cup, crumbled):
- Nutritional Benefits: Contains calcium, protein, vitamins A and B12, and probiotics.
- Approximate Nutritional Values (per cup, crumbled):
- Calories: 396
- Carbohydrates: 10 g
- Protein: 21 g
- Fat: 32 g
- Sodium: 1806 mg
- Cholesterol: 117 mg
- Vitamins and Minerals: Calcium, Vitamin A, Vitamin B12
12. Yogurt (½ cup, optional for serving):
- Nutritional Benefits: Contains protein, calcium, probiotics, and vitamins B2 and B12.
- Approximate Nutritional Values (per ½ cup, plain yogurt):
- Calories: 62
- Carbohydrates: 6 g
- Protein: 6 g
- Fat: 2 g
- Sodium: 43 mg
- Cholesterol: 12 mg
- Vitamins and Minerals: Calcium, Vitamin B2, Vitamin B12
These values are approximate and can vary based on specific brands and preparation methods. Adjustments can also be made based on personal dietary needs and preferences.
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