Heart-Healthy Matbucha
Experience the vibrant flavors of the Mediterranean with our **Heart-Healthy Matbucha**, a wholesome twist on a traditional favorite. This slow-simmered dish combines sweet red bell peppers, juicy ripe tomatoes, and aromatic garlic, all enhanced with warming spices like cumin, paprika, and a hint of cayenne. A drizzle of olive oil and a splash of fresh lemon juice lend a delightful tang and a dose of heart-smart fats, while fresh parsley adds a burst of color and freshness. Perfect as a flavorful dip, a spread for crusty bread, or a healthy side dish, this low-sodium and nutrient-packed recipe is as versatile as it is delicious. With minimal prep and a long, gentle cook to unlock its rich, complex flavors, it’s a satisfying addition to any table—and it stores beautifully for easy meals all week long.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 red bell peppers
- 6 ripe tomatoes
- 4 garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon sweet paprika
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
- 2 tablespoons lemon juice
Instructions
Deseed and dice the red bell peppers and tomatoes into small pieces.
Peel and finely chop the garlic cloves.
In a large pot, heat the olive oil over medium heat.
Add the chopped garlic and sauté for about 2 minutes until fragrant, but not browned.
Add the diced red bell peppers and tomatoes to the pot.
Stir in the ground cumin, sweet paprika, cayenne pepper, and black pepper.
Simmer the mixture on low heat for approximately 1.5 hours, stirring occasionally to prevent sticking, until the vegetables have broken down and the mixture has thickened. Add a spoon of water if needed to prevent scorching.
Remove the pot from heat and let the Matbucha cool slightly.
Chop the fresh parsley and stir it into the Matbucha along with the lemon juice.
Serve warm or cold as a side dish or topping for bread. Store it in an airtight container in the refrigerator for up to a week.
Nutrition Facts
Calories |
523 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.4 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 60 mg | 3% | |
| Total Carbohydrate | 55.0 g | 20% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 29.5 g | ||
| Protein | 11.3 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 157 mg | 12% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 2508 mg | 53% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
