Heart-Healthy Matbucha

Transform your meals with this irresistible Heart-Healthy Matbucha, a flavorful spin on the traditional North African tomato-and-pepper relish. Packed with nutrient-rich ingredients like ripe tomatoes, sweet red bell peppers, and antioxidant-filled olive oil, this dish is seasoned with the perfect blend of ground cumin, paprika, and a hint of cayenne for a subtle kick. Slowly simmered to perfection, it boasts a rich, thick texture and vibrant taste that's enhanced with a fresh burst of parsley and zesty lemon juice. Perfect as a dip, spread, or side dish, this recipe is tailor-made for those seeking bold, heart-smart flavors. Ready in just over 90 minutes and easily stored for quick meals throughout the week, this healthy matbucha is a must-try for any Mediterranean or plant-based menu.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 6

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

Directions

Step 1

Deseed and dice the red bell peppers and tomatoes into small pieces.

Step 2

Peel and finely chop the garlic cloves.

Step 3

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

Step 4

Add the chopped garlic and sauté for about 2 minutes until fragrant, but not browned.

Step 5

Add the diced red bell peppers and tomatoes to the pot.

Step 6

Stir in the ground cumin, sweet paprika, cayenne pepper, and black pepper.

Step 7

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.

Step 8

Remove the pot from heat and let the Matbucha cool slightly.

Step 9

Chop the fresh parsley and stir it into the Matbucha along with the lemon juice.

Step 10

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

Serving size	1048.8 grams (1048.8g)

Amount per serving	% Daily Value*
Calories	523

Total Fat 31.40g	40%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 60mg	3%
Total Carbohydrate 55.00g	20%
Dietary Fiber 17.30g	62%
Total Sugars 29.50g
Protein 11.30g	23%

Vitamin D 0IU	0%
Calcium 157mg	12%
Iron 7mg	38%
Potassium 2508mg	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.

Source of Calories

Fat: 51.6%

Protein: 8.3%

Carbs: 40.2%