Zviti is a cherished traditional casserole in the Sephardic Jewish community, especially enjoyed during Passover. Made with ground beef or lamb, matzo, and a blend of spices, this hearty dish is both satisfying and nourishing. Its origins lie in the Jewish communities of North Africa and the Mediterranean, particularly Algeria, and it reflects the cultural heritage of the Sephardic people. Matzo, used in place of leavened bread during Passover, highlights the dish's adherence to dietary laws. Over time, families have adapted the recipe, adding regional spices and ingredients, making Zviti a versatile and beloved meal for any occasion. This casserole not only celebrates Jewish culinary traditions but also provides key nutrients such as protein, iron, and vitamins essential for overall health.

Ingredients:

- 1 pound of ground beef or lamb

- 6 matzo sheets

- 2 onions, chopped

- 4 garlic cloves, minced

- 1 tablespoon of tomato paste

- 1 teaspoon of cumin

- 1 teaspoon of paprika

- 1/2 teaspoon of cinnamon

- 1/2 teaspoon of turmeric

- 4 eggs

- 2 cups of chicken or beef broth

- 1/4 cup of olive oil

- Salt and pepper to taste

Ingredient Substitutes:

For individuals with dietary restrictions or preferences, there are several substitutions that can be made in the Zviti recipe:

- For a plant-based version: Replace the ground beef or lamb with plant-based alternatives such as chickpeas, lentils, or tofu to create a vegetarian or vegan-friendly dish.

- For gluten-sensitive individuals: Since matzo contains gluten, those with a gluten intolerance can substitute it with gluten-free matzo or use a gluten-free bread alternative.

- For a lower-fat version: Opt for leaner cuts of meat like ground turkey or chicken, or reduce the amount of olive oil in the recipe to lower the fat content.

- For a lower-sodium version: Use homemade broth or a low-sodium version of store-bought broth to minimize the sodium content in the dish.

Method:

1. Preheat the oven to 350°F (175°C).

2. Break the matzo sheets into small pieces and place them in a bowl. Pour enough warm water over the matzo to cover it and let it soak for 5-7 minutes until softened.

3. In a large skillet, heat the olive oil over medium-high heat. Add the chopped onions and garlic, sautéing until fragrant.

4. Add the ground beef or lamb and cook until browned, about 5-7 minutes.

5. Stir in the tomato paste and spices, cooking for another minute or two until fragrant.

6. In a separate bowl, beat the eggs and mix them into the skillet.

7. Drain the soaked matzo and add it to the skillet, mixing well.

8. Pour the chicken or beef broth over the mixture, stirring to combine.

9. Transfer to a baking dish and cover with foil.

10. Bake for 30-35 minutes, or until set and the top is golden brown.

11. Serve hot, garnished with fresh herbs.

Detailed Health Benefits:

  - Zviti, a traditional Sephardic casserole, is not only a flavorful dish but also offers several health benefits, especially when consumed as part of the Passover celebration. The ingredients provide a mix of essential nutrients that support overall health. For example, ground beef or lamb is an excellent source of protein and vital minerals like iron and zinc, which are important for muscle repair, immune function, and blood health. The spices, such as cumin, paprika, cinnamon, and turmeric, have antioxidant and anti-inflammatory properties that can help improve digestion and reduce the risk of chronic diseases. The addition of matzo, rich in carbohydrates, provides energy while being low in fat. When consumed during Passover, Zviti serves as a nourishing meal that supports the body's needs during the dietary restrictions of the holiday.

Potential Risks:

  - While Zviti offers many health benefits, it's important to consider the potential drawbacks, especially for individuals with certain dietary restrictions. The dish can be high in sodium, particularly if commercial broth is used, and excessive sodium intake can lead to hypertension or kidney strain. Additionally, the use of fatty cuts of meat and olive oil can contribute to high levels of saturated fats, which may increase the risk of heart disease if consumed in large quantities. For those watching their cholesterol levels or fat intake, it’s essential to enjoy Zviti in moderation and consider using leaner meat options or reducing the amount of oil used in preparation.

Frequently Asked Questions:

Can I prepare Zviti in advance?

- Yes, Zviti can be prepared ahead of time. After cooking, allow it to cool completely and store it in the refrigerator for up to 3 days or freeze it for up to 3 months. When ready to serve, simply reheat it in the oven.

Can I use other ingredients instead of meat?

- Yes, you can replace the meat with plant-based ingredients such as chickpeas, lentils, or even textured vegetable protein (TVP) for a vegetarian or vegan alternative.

Is Zviti suitable for people with wheat allergies?

- If you're allergic to wheat or gluten, you can substitute the matzo with gluten-free matzo or any gluten-free bread option to ensure the dish is safe for those with gluten sensitivities.

How can I make Zviti lower in fat?

- To make the dish lower in fat, you can use lean ground meat like turkey or chicken instead of beef or lamb. Additionally, you can reduce the amount of olive oil used or substitute some of it with vegetable broth for a lighter version.

Nutrition Value:

1. 1 pound of ground beef or lamb  

  - Calories: Approximately 840-1100  

  - Carbohydrates: Negligible amount  

  - Protein: Approximately 70-80 grams  

  - Fat: Approximately 60-90 grams  

  - Sodium: Varies by preparation method  

  - Cholesterol: Approximately 200-250 mg  

  - Vitamins: B vitamins (B12, B6), vitamin A  

  - Minerals: Iron, zinc, selenium  

  - Nutritional benefit: Excellent source of protein and essential nutrients like iron and zinc, which are important for muscle health and immune function.  

2. 6 matzo sheets  

  - Calories: Approximately 420-480  

  - Carbohydrates: Approximately 84-96 grams  

  - Protein: Approximately 12-18 grams  

  - Fat: Approximately 2-4 grams  

  - Sodium: Approximately 0-10 mg  

  - Cholesterol: 0 mg  

  - Vitamins: Small amounts of B vitamins  

  - Minerals: Iron, calcium  

  - Nutritional benefit: Provides carbohydrates for energy and is low in fat, making it a suitable base for the dish during Passover.  

3. 2 onions, chopped  

  - Calories: Approximately 64  

  - Carbohydrates: Approximately 15 grams  

  - Protein: Approximately 1.4 grams  

  - Fat: Approximately 0.2 grams  

  - Sodium: Approximately 6 mg  

  - Cholesterol: 0 mg  

  - Vitamins: Vitamin C, vitamin B6  

  - Minerals: Manganese, potassium  

  - Nutritional benefit: Rich in antioxidants and vitamins, which may support immune health and reduce inflammation.  

4. 4 garlic cloves, minced  

  - Calories: Approximately 16  

  - Carbohydrates: Approximately 3.6 grams  

  - Protein: Approximately 0.8 grams  

  - Fat: 0 grams  

  - Sodium: Approximately 1 mg  

  - Cholesterol: 0 mg  

  - Vitamins: Vitamin C, vitamin B6  

  - Minerals: Manganese, calcium  

  - Nutritional benefit: Contains allicin, known for its various health benefits, including reducing blood pressure and improving cholesterol levels.  

5. 1 tablespoon of tomato paste  

  - Calories: Approximately 13  

  - Carbohydrates: Approximately 2.6 grams  

  - Protein: Approximately 0.6 grams  

  - Fat: Approximately 0.1 grams  

  - Sodium: Approximately 5 mg  

  - Cholesterol: 0 mg  

  - Vitamins: Vitamin C, vitamin K  

  - Minerals: Potassium  

  - Nutritional benefit: High in lycopene, a powerful antioxidant that may reduce the risk of certain diseases.  

6. 1 teaspoon of cumin  

  - Calories: Approximately 8  

  - Carbohydrates: Approximately 0.9 grams  

  - Protein: Approximately 0.4 grams  

  - Fat: Approximately 0.5 grams  

  - Sodium: Approximately 2 mg  

  - Cholesterol: 0 mg  

  - Vitamins: Vitamin E  

  - Minerals: Iron, manganese  

  - Nutritional benefit: Contains antioxidants and may aid digestion and improve blood sugar control.  

7. 1 teaspoon of paprika  

  - Calories: Approximately 6  

  - Carbohydrates: Approximately 1.3 grams  

  - Protein: Approximately 0.3 grams  

  - Fat: Approximately 0.3 grams  

  - Sodium: Approximately 1 mg  

  - Cholesterol: 0 mg  

  - Vitamins: Vitamin A, vitamin E  

  - Minerals: Iron  

  - Nutritional benefit: Rich in vitamin C and antioxidants, which may promote heart health and reduce inflammation.  

8. 1/2 teaspoon of cinnamon  

  - Calories: Approximately 3  

  - Carbohydrates: Approximately 1 gram  

  - Protein: Approximately 0.1 grams  

  - Fat: Approximately 0.1 grams  

  - Sodium: Approximately 0 mg  

  - Cholesterol: 0 mg  

  - Vitamins: Vitamin K  

  - Minerals: Calcium, manganese  

  - Nutritional benefit: May have anti-inflammatory and antioxidant properties and could improve insulin sensitivity.  

9. 1/2 teaspoon of turmeric  

  - Calories: Approximately 3  

  - Carbohydrates: Approximately 0.6 grams  

  - Protein: Approximately 0.1 grams  

  - Fat: Approximately 0.1 grams  

  - Sodium: Approximately 0 mg  

  - Cholesterol: 0 mg  

  - Vitamins: Vitamin C  

  - Minerals: Iron, manganese  

  - Nutritional benefit: Contains curcumin, which has powerful anti-inflammatory effects and is a strong antioxidant.  

10. 4 eggs  

  - Calories: Approximately 280-320  

  - Carbohydrates: Approximately 2-4 grams  

  - Protein: Approximately 24-28 grams  

  - Fat: Approximately 20-24 grams  

  - Sodium: Approximately 240 mg  

  - Cholesterol: Approximately 720-800 mg  

  - Vitamins: Vitamins A, D, B12, riboflavin  

  - Minerals: Selenium, phosphorus  

  - Nutritional benefit: Excellent source of protein and various nutrients, including choline, which is important for brain health.  

11. 2 cups of chicken or beef broth  

  - Calories: Approximately 20-40  

  - Carbohydrates: Approximately 1-2 grams  

  - Protein: Approximately 2-4 grams  

  - Fat: Approximately 0-2 grams  

  - Sodium: Approximately 800-1000 mg (varies by brand)  

  - Cholesterol: 0 mg  

  - Vitamins: Varies by preparation  

  - Minerals: Varies by preparation  

  - Nutritional benefit: Provides hydration and may contain beneficial nutrients like collagen, which supports joint health.  

12. 1/4 cup of olive oil  

  - Calories: Approximately 480  

  - Carbohydrates: Negligible amount  

  - Protein: Negligible amount  

  - Fat: Approximately 54 grams  

  - Sodium: Approximately 0 mg  

  - Cholesterol: 0 mg  

  - Vitamins: Vitamin E  

  - Minerals: Vitamin K  

  - Nutritional benefit: Rich in healthy monounsaturated fats and antioxidants, which may reduce the risk of heart disease.  

13. Salt and pepper to taste  

  - Calories: Negligible  

  - Carbohydrates: Negligible  

  - Protein: Negligible  

  - Fat: Negligible  

  - Sodium: Varies by amount used  

  - Cholesterol: 0 mg  

  - Vitamins: None  

  - Minerals: None  

  - Nutritional benefit: Used primarily for flavoring; excessive sodium intake should be monitored.

kiro

i'm just try to cook new things.

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