Discover the rich flavors of Sumagiyyeh, a traditional Middle Eastern stew featuring sumac, tahini, and a variety of vegetables. This savory dish combines tangy sumac with creamy tahini, creating a delightful and hearty meal perfect for any occasion. Learn how to prepare this delicious and nutritious stew with our easy-to-follow recipe.

Ingredients:

- 2 tablespoons olive oil

- 1 large onion, chopped

- 3 garlic cloves, minced

- 1 bell pepper, chopped

- 2 carrots, peeled and diced

- 2 zucchinis, chopped

- 1 cup green beans, trimmed and cut

- 1 large tomato, chopped

- 2 tablespoons sumac

- 1/4 cup tahini

- 4 cups vegetable broth

- Salt and pepper to taste

- Fresh parsley for garnish

Instructions:

Heat the Oil: In a large pot, heat the olive oil over medium heat.

Cook the Vegetables: Add the chopped onion and garlic to the pot, cooking until softened and fragrant, about 3 minutes. Stir in the bell pepper, carrots, zucchini, and green beans, cooking for an additional 5 minutes.

Add Tomatoes and Sumac: Stir in the chopped tomato and sumac, allowing the mixture to cook for another 5 minutes, letting the flavors meld together.

Add Broth and Tahini: Pour in the vegetable broth and bring the stew to a boil. Reduce the heat to low and simmer for 15 minutes, until the vegetables are tender. Stir in the tahini, mixing well to combine.

Season: Season with salt and pepper to taste.

Garnish and Serve: Garnish with fresh parsley and serve hot with your favorite bread or rice.

Enjoy this delightful Sumagiyyeh as a comforting meal packed with flavor and nutrition!

Nutritional values

2 tablespoons olive oil

 - Calories: 240

 - Fat: 28g

Benefits: Rich in monounsaturated fats, which are heart-healthy. Provides vitamin E and antioxidants.

1 large onion, chopped

 - Calories: 60

 - Carbohydrates: 14g

Benefits: Contains vitamins C and B6, and antioxidants. Supports immune function and helps reduce inflammation.

3 garlic cloves, minced

 - Calories: 12

 - Carbohydrates: 3g

Benefits: Known for its anti-inflammatory and antimicrobial properties. Contains compounds like allicin that may benefit heart health.

1 bell pepper, chopped

 - Calories: 30

 - Carbohydrates: 7g

Benefits: High in vitamins A and C, antioxidants, and dietary fiber. Supports immune function and eye health.

2 carrots, peeled and diced

 - Calories: 50

 - Carbohydrates: 12g

Benefits: Rich in beta-carotene (vitamin A), fiber, and antioxidants. Promotes eye health and digestive health.

2 zucchinis, chopped

 - Calories: 40

 - Carbohydrates: 8g

Benefits: Provides vitamins C and A, and dietary fiber. Supports hydration and digestive health.

1 cup green beans, trimmed and cut

 - Calories: 30

 - Carbohydrates: 7g

Benefits: Good source of vitamins A, C, and K, and dietary fiber. Supports bone health and immune function.

1 large tomato, chopped

 - Calories: 35

 - Carbohydrates: 7g

Benefits: High in vitamins C and A, and lycopene. Supports heart health and provides antioxidant benefits.

2 tablespoons sumac

 - Calories: 10

 - Carbohydrates: 3g

Benefits: Adds flavor with antioxidants and potential anti-inflammatory properties. Often used for its tangy flavor and health benefits.

1/4 cup tahini

 - Calories: 180

 - Fat: 16g

 - Carbohydrates: 6g

Benefits: Rich in healthy fats, protein, and calcium. Supports bone health and provides essential fatty acids.

4 cups vegetable broth

 - Calories: 60 (varies by brand)

Benefits: Adds flavor and depth to the soup while being low in calories. Provides some vitamins and minerals depending on the brand.

Salt and pepper to taste

Benefits:Salt adds flavor but should be used in moderation to manage sodium intake. Pepper provides a mild digestive aid.

Fresh parsley for garnish

 - Calories: 1 (per tablespoon)

Benefits: Rich in vitamins A, C, and K, and antioxidants. Adds flavor and nutritional value as a garnish.

This vegetable soup is a nutrient-dense option, providing a variety of vitamins, minerals, and antioxidants. Olive oil and tahini contribute healthy fats, while the vegetables offer a range of vitamins, minerals, and fiber. The sumac adds flavor with added health benefits. This combination makes for a flavorful and healthful soup, suitable for a light meal or as part of a balanced diet.