Mallow Stew (Traditional Malva Recipe)

Introduction

Mallow (known as khobiza in Arabic and malva in English) is a nutritious wild herb that has been gathered and cooked for centuries. Rich in fiber, vitamins, and minerals, it is often praised for its digestive benefits and soothing properties. Traditionally, mallow is prepared as a hearty stew with onions, garlic, olive oil, and spices, creating a simple yet deeply flavorful dish. This recipe is not only healthy but also comforting, making it a great way to connect with traditional food heritage while nourishing the body.

Ingredients

• 3 cups fresh mallow leaves, washed and chopped (stems removed if tough)

• 1 medium onion, finely chopped

• 3 cloves garlic, minced

• 3 tablespoons olive oil

• 1 medium tomato, chopped (or 2 tablespoons tomato paste)

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• 1/2 teaspoon ground coriander

• 1/2 teaspoon cumin

• Salt and black pepper to taste

• 2 cups vegetable or chicken broth (or water)

• Lemon wedges (for serving)

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• Optional: 1/2 cup cooked chickpeas or lentils for added protein

Instructions

1. Prepare the Mallow

   • Wash the mallow leaves thoroughly to remove any dirt. Drain well and chop them finely.

2. Sauté the Base

   • Heat olive oil in a large pot over medium heat. Add chopped onion and cook until soft and golden.

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   • Stir in garlic, coriander, and cumin, cooking until fragrant.

3. Add Tomato and Liquid

   • Add the chopped tomato (or tomato paste) and cook until it softens into the onion mixture.

   • Pour in the broth or water and bring to a gentle simmer.

4. Cook the Mallow

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   • Add the chopped mallow leaves and stir to combine.

   • Simmer for 15–20 minutes until the greens are tender and the stew has thickened slightly.

5. Season and Serve

   • Adjust salt and pepper to taste.

   • Serve hot with lemon wedges on the side. A squeeze of fresh lemon juice brightens the earthy flavors beautifully.

   • This stew is delicious when paired with warm flatbread or served over rice.

Conclusion

Mallow Stew is a humble yet powerful dish that brings together tradition, health, and flavor. Its earthy taste, combined with fragrant spices and the richness of olive oil, makes it both comforting and nourishing. Packed with fiber and nutrients, this stew not only satisfies hunger but also supports digestion and overall well-being. Whether you forage mallow fresh from the field or find it at a local market, cooking this recipe is a wonderful way to experience an ancient, wholesome food that has stood the test of time.