Tökfőzelék, Hungarian Creamy Dill Squash
Főzelék is the thick vegetable stew that anchors a Hungarian weekday lunch, and tökfőzelék, the squash one, is among the most loved. It is defined by three things: sweet paprika, a flood of fresh dill, and a sour, creamy finish. Two of those need no change, and the third is easy: the sour cream folded in at the end becomes plain plant yogurt, added off the heat so it does not curdle. The only real rework is the thickener. A traditional főzelék is bound with a roux of flour and fat, which a puree of white beans replaces cleanly, thickening the pot while adding protein instead of refined starch. Keep the paprika off direct heat so it never scorches, cook the squash down soft, and sharpen it all with vinegar at the end. Serve it as a side or a light lunch on its own.
Ingredients
- 2 lb Zucchini, peeled, grated
- 1 whole Yellow onions, diced
- 2 cloves Garlic, minced
- 1 tbsp Sweet paprika
- 1/2 cup Blended white beans
- 1/3 cup Plain plant yogurt
- 2 tbsp White wine vinegar
- 3 tbsp Dill, chopped
- 1/2 tsp Black peppercorns, freshly ground
Method
- Sweat the onion and garlic in 3 tbsp water (45 ml) until soft, about 6 minutes. Pull the pan off the heat before you stir in the paprika, because paprika scorches and turns bitter in seconds over direct heat, and a burnt spoonful will haunt the whole pot.
- Add the grated squash and cook, stirring, until it wilts and releases its water, about 8 minutes. A summer squash stands in for the pale bottle gourd Hungarians use; peeling and grating it lets it cook down fast into the loose, soft tangle the dish wants.
- Stir in the blended white beans and let it simmer a couple of minutes to thicken. The classic főzelék is bound with a rántás, a flour-and-fat roux; the bean puree does the same job, giving body and a little protein without the oil or the white flour.
- Off the heat, fold in the yogurt, vinegar, dill, and pepper. Adding the yogurt away from the boil keeps it from splitting, and the vinegar sharpens the whole thing, since a főzelék is meant to land somewhere between a side dish and a thick, tangy sauce.
Nutrition
Estimated per serving: 120 calories, 7 g protein, 6 g fiber, 45 mg sodium. Computed from USDA FoodData Central reference values for the main ingredients. This is an approximation, not a laboratory measurement. How these are computed.
Cost per serving is estimated from US national-average retail prices for cheap staple forms, using BLS dried-bean prices and USDA produce prices. Prices vary by store and season, so treat it as a guide, not a receipt. How this is computed.
