MOROCCAN VEGETABLE STEW RECIPE - BBC GOOD FOOD
This warming one-pot stew is packed with nourishing ingredients like fibre-full chickpeas and iron-rich lentils
Provided by Justine Pattison
Total Time 1 hours 5 minutes
Prep Time 30 minutes
Cook Time 35 minutes
Yield 4
Number Of Ingredients 18
Steps:
- Heat the oil in a large flameproof casserole or saucepan and gently fry the onion and leeks for 10-15 mins until well softened, stirring occasionally. Add the garlic and cook for 2 mins more.
- Stir in the ground coriander, cumin, chilli and cinnamon. Cook for 2 mins, stirring occasionally. Season with plenty of ground black pepper. Add the chopped tomatoes, peppers, chickpeas, lentils, sweet potatoes, orange peel and juice, half the nuts and 400ml/14fl oz water and bring to a simmer. Cook for 15 mins, adding a splash of water if the stew looks too dry, and stir occasionally until the potatoes are softened but not breaking apart.
- Remove the pan from the heat and ladle the stew into bowls. Scatter with coriander and the remaining nuts and top with yogurt, if using.
Nutrition Facts : Calories 482 calories, FatContent 14 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 63 grams carbohydrates, SugarContent 26 grams sugar, FiberContent 15 grams fiber, ProteinContent 18 grams protein, SodiumContent 0.6 milligram of sodium
MOROCCAN VEGETARIAN STEW RECIPE: HOW TO MAKE IT
This fragrant, spicy chickpea stew can be served over couscous or with warm pita bread. Try topping this Moroccan dish with a dollop of yogurt or sour cream to cool it down. —Sonya Labbe, West Hollywood, California
Provided by Taste of Home
Categories Dinner
Total Time 50 minutes
Prep Time 20 minutes
Cook Time 30 minutes
Yield 8 servings (3 quarts).
Number Of Ingredients 15
Steps:
- In a 6-qt. stockpot, heat oil over medium-high heat; saute onion until tender. Add seasonings; cook and stir 1 minute., Stir in squash, potatoes, carrots, tomatoes and water; bring to a boil. Reduce heat; simmer, uncovered, until squash and potatoes are almost tender, 15-20 minutes. , Add zucchini and beans; bring to a boil. Reduce heat; simmer, uncovered, until vegetables are tender, 5-8 minutes.
Nutrition Facts : Calories 180 calories, FatContent 3g fat (0 saturated fat), CholesterolContent 0 cholesterol, SodiumContent 174mg sodium, CarbohydrateContent 36g carbohydrate (8g sugars, FiberContent 9g fiber), ProteinContent 5g protein. Diabetic Exchanges 2 starch
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