In season当季Moroccan摩洛哥
Moroccan Lentils & Zucchini (Adas)摩洛哥香料扁豆西葫芦
Dry green or brown lentils simmered with tomato, zucchini and warm spices. This is not red-lentil puree or a misleading 30-minute total; older lentils may need extra water and time.干绿或棕扁豆番茄西葫芦香料炖，不是红扁豆泥，也不误报30分钟；陈豆可能补水加时。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Measure first先量好先量好Mide antes먼저 계량
Pick out stones from lentils and rinse. Grate tomato, discard skin; mince onion and garlic, dice zucchini small and chop parsley. Do not use quick red lentils for this texture.扁豆挑石洗净，番茄擦泥弃皮，洋葱蒜细切、西葫芦小丁、欧芹切细；不要速熟红扁豆替代口感。
Written for 2 servings · cooking more? Use batches按 2 人份写 · 加量请分批按 2 人份寫 · 加量請分批Para 2 porciones · si haces más, por tandas2인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 2 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方2人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands; rinse and dry produce. Use clean tools and keep perishable ingredients refrigerated until needed.先洗手，蔬果洗净擦干，使用干净器具。肉、蛋、奶和其他易腐食材，用前保持冷藏。
- Measure the displayed list for your selected servings. Timings include base-recipe prep; extra pan batches take longer. Separately mentioned drinking or boiling water is additional.按所选人数的清单量好食材。标注时间包含基础份量的备菜，分批制作会更久；步骤中另提的饮用水和煮面水需要另备。
Ingredients食材
- Dry brown or green lentils, not split red lentils干棕或绿扁豆（非去皮红扁豆）0.5 cup杯
- Zucchini西葫芦4 oz盎司
- Ripe tomato熟番茄1
- Yellow onion黄洋葱0.25
- Garlic大蒜1 clove瓣
- Concentrated tomato paste浓缩番茄膏1 tbsp大勺
- Extra-virgin olive oil特级初榨橄榄油2 tsp小勺
- Ground cumin孜然粉0.5 tsp小勺
- Sweet paprika, not smoked or hot paprika甜红椒粉（非烟熏或辣椒粉）0.5 tsp小勺
- Ground dried ginger干姜粉0.25 tsp小勺
- Fresh parsley, measured finely chopped鲜欧芹（切细后量）1 tbsp大勺
- Fine salt细盐0.25 tsp小勺
- Ground black pepper黑胡椒粉0.125 tsp小勺
Method做法
Warm the oil in a small pot. Add the onion and cook until it softens, 4–5 minutes, then stir in the garlic for 30 seconds. Add the tomato paste, cumin, paprika, and ginger and stir for 30 seconds, taking care not to let them burn.
小锅里倒油烧热，下洋葱炒到变软，大概4–5分钟，再放蒜末炒30秒。接着加番茄膏、孜然、红椒粉和姜，搅30秒，别炒糊了。
The vegetables are soft, with no blackened edges.蔬菜软了，没有焦黑的边。
Common mistake & quick fix容易错在哪，怎么补救
If the pan dries or browns too quickly, lower the heat and add a small splash of water.锅干或上色太快就调小火，加少量水。
Add the rinsed lentils, grated tomato, zucchini, salt, pepper, and 1½ cups drinking water. Stir, bring to a gentle boil, then lower the heat to a steady simmer.
把洗好的扁豆、擦碎的番茄、西葫芦、盐、胡椒和1½杯水一起下锅，搅匀，煮开后转成稳定的小滚。
Common mistake & quick fix容易错在哪，怎么补救
Keep small, steady bubbles, not a fierce boil. If liquid runs low before the food is tender, add a little hot water.保持轻轻冒泡，别大滚；食材没软而汤快干时，补少量热水。
Cover the pot partly and simmer, stirring now and then, until the lentils are tender with no chalky center. If they're still firm, add a splash of hot water and keep going — older lentils can take longer.
锅盖留条缝，慢慢煮，偶尔搅一搅，直到扁豆熟软、中间没有粉硬的心。要是还硬，就补点热水接着煮——豆子放得久，煮的时间也会长些。
The lentils are hot all the way through, in a slightly thickened sauce.豆子热透了，酱汁稍微变稠。
Common mistake & quick fix容易错在哪，怎么补救
Keep small, steady bubbles, not a fierce boil. If liquid runs low before the food is tender, add a little hot water.保持轻轻冒泡，别大滚；食材没软而汤快干时，补少量热水。
Turn off the heat, stir in the measured parsley, and taste with a clean spoon. Serve with a crisp salad — the lentils already bring starch and plant protein, so you don't need a big pile of rice.
关火，拌进量好的欧芹，用干净勺子尝个味。配一份脆爽的沙拉一起吃——扁豆本身就有淀粉和植物蛋白，不用再配一大份米饭。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C).吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。
Know your ingredients认识食材
Ingredients explained食材讲解
Zucchini西葫芦Summer squash, light and hydrating. Small to medium ones are less watery; salt to draw out moisture.夏季瓜，清爽多水。选中小个的；先撒盐出水。
Ripe tomatoes熟番茄Lycopene + vitamin C. Pick heavy, fragrant ones; never refrigerate or they turn mealy.含番茄红素和维C。选沉、有香气的；别冷藏，会变粉。
Yellow onion黄洋葱Flavor base of most savory cooking. Yellow for cooking, red raw. Firm, dry skins = fresh.咸味菜的底味。黄洋葱做菜，紫洋葱生吃。外皮干、紧实为新鲜。
Garlic大蒜Crush and rest 10 min before heating to keep more allicin. Avoid sprouted cloves.拍碎静置10分钟再加热，保留更多大蒜素。发芽的别用。
- Concentrated tomato paste浓缩番茄膏
Concentrated tomato for depth; fry 1–2 min until brick red. Tubes keep longer than cans.浓缩番茄膏增加厚度；炒1–2分钟到砖红色。管装比罐装保存更久。
Extra-virgin olive oil特级初榨橄榄油Extra-virgin olive oil for finishing; neutral oils (avocado, canola) for high heat.特级初榨橄榄油淋面；高温用中性油（牛油果油、菜籽油）。
Ground cumin孜然粉Toast whole seeds in oil until fragrant before adding the rest.整粒先下油爆香，再加其他。
Cookware厨具
Heavy pot with lid, colander, spoon, knife, board and measuring tools带盖厚锅、漏篮、勺、刀、板与量具
Make it a balanced meal营养搭配建议
Add a vegetable salad and a modest starch; linked recipes are optional and their ingredients are separate.配蔬菜沙拉和适量主食；链接菜可选另做，食材另备。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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