Moroccan-style Vegetable Stew
A nutrient-rich and meat-free stew.
Prep Time: 25 minutes
Cooking Time: About 25 mins
Makes: 4 servings
Ingredients :
2 Tbsp. olive oil
2 garlic cloves, chopped
1 medium onion, halved and sliced
1 medium carrot, halved lengthwise and sliced
1 medium green bell pepper, cubed
1 tsp. paprika
1 tsp. ground cumin
1/4 tsp crushed chili flakes (optional)
1 tsp. dried mint
2 Tbsp. flour
2-1/2 cups low sodium chicken stock
2 medium white skinned potatoes, cubed
19 oz. can chick peas, drained well
Salt and freshly cracked black pepper to taste
Method :
1. Heat the oil in a pot over medium heat. Add the garlic, onion, carrot and bell pepper and cook, stirring, 3-4 minutes.
A nutrient-rich and meat-free stew.
Prep Time: 25 minutes
Cooking Time: About 25 mins
Makes: 4 servings
Ingredients :
2 Tbsp. olive oil
2 garlic cloves, chopped
1 medium onion, halved and sliced
1 medium carrot, halved lengthwise and sliced
1 medium green bell pepper, cubed
1 tsp. paprika
1 tsp. ground cumin
1/4 tsp crushed chili flakes (optional)
1 tsp. dried mint
2 Tbsp. flour
2-1/2 cups low sodium chicken stock
2 medium white skinned potatoes, cubed
19 oz. can chick peas, drained well
Salt and freshly cracked black pepper to taste
Method :
1. Heat the oil in a pot over medium heat. Add the garlic, onion, carrot and bell pepper and cook, stirring, 3-4 minutes.
2. Mix in the spices, mint and flour and cook 1-2 minutes more. Slowly pour in the stock, stirring constantly.
3. Add the potatoes and chick peas and bring to a gentle simmer and cook 15-20 minutes, until the potatoes are tender.
4. Adjust seasoning and serve, if desired, on couscous.
What to serve alongside:
Couscous or steamed rice makes a nice bed for the vegetable stew to rest on. Ready-to-cook couscous mixes are available in the aisle rice is sold. Wedges of grilled pita bread would be great for dunking into the stew.
Options :
Reduce or omit some of the vegetables called for and replace with others that appeal, such as sliced celery, cubed red bell peppers, whole baby carrots, sliced shallots, cubed squash or sliced zucchini. Use 1 or 2 Tbsp of fresh, chopped mint instead of dry. To maintain its colour, add the fresh mint near the end of cooking.
Nutrition Per Serving:
about 300 calories, 9.7g protein, 8.5g fat (1.2g saturated), 48.2g carbohydrate, 7.3g dietary fibre, 1mg cholesterol, 673mg sodium.
%RDI:
6% calcium, 19% iron, 51% vit A, 55% vit C, 39% folate.
