Low Fat Matbucha
Discover the vibrant flavors of this **Low Fat Matbucha**, a lighter take on the classic North African tomato and pepper relish. This wholesome and aromatic dish combines juicy tomatoes, sweet red bell peppers, and fragrant garlic, simmered to perfection with earthy cumin, smoky paprika, and a touch of optional chili flakes for a gentle kick. With only a tablespoon of olive oil, it's a guilt-free version of traditional matbucha that delivers maximum flavor without excess fat. Slowly cooked to create a thick, rich texture, this versatile recipe can be enjoyed as a dip, a spread, or a topping for grilled proteins. Garnished with freshly chopped parsley and perfect for pairing with crusty bread, this healthy matbucha is sure to become a new favorite in your kitchen. **Low-fat recipes, Mediterranean flavors, vegan-friendly dips**—this recipe has it all!
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Recipe Information
Ingredients
- 6 medium Tomatoes
- 2 large Red bell peppers
- 4 large Garlic cloves
- 1 teaspoon Ground cumin
- 1 teaspoon Sweet paprika
- 0.5 teaspoon Chili flakes (optional)
- 1 tablespoon Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley
Instructions
Start by peeling the tomatoes. To do this easily, score a small 'X' on the bottom of each tomato, then blanch them in boiling water for 30 seconds and transfer them to an ice bath. Once cooled, peel and chop them into small chunks.
Core and dice the red bell peppers into small pieces.
Finely chop the garlic cloves.
In a large, heavy-bottomed pot, heat the olive oil over medium heat. Add the garlic and sauté for 1-2 minutes, until fragrant but not browned.
Add the chopped tomatoes and bell peppers to the pot. Stir well to mix with the garlic.
Season the mixture with cumin, paprika, chili flakes (if using), salt, and black pepper.
Lower the heat to a simmer and cook the mixture uncovered for about 60 minutes. Stir occasionally to prevent sticking and to help break down the tomatoes and peppers.
After an hour, the mixture should have thickened and reduced. Taste and adjust seasoning as needed.
Continue to cook for an additional 15-30 minutes, or until the desired consistency is achieved. The matbucha should be thick and rich.
Once cooked, remove from heat and let the matbucha cool slightly.
Garnish with freshly chopped parsley before serving. Enjoy warm or at room temperature with fresh bread or as a topping for grilled meats or fish.
Nutrition Facts
Calories |
453 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2418 mg | 105% | |
| Total Carbohydrate | 64.4 g | 23% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 33.5 g | ||
| Protein | 12.7 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 180 mg | 14% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 2754 mg | 59% | |
*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.
