Moroccan Vegetable Stew

This vegetarian stew, infused with bold, complex flavors, is a delicious culinary adventure.

Ingredients

  • 2 medium carrots, peeled
  • 2 medium zucchini
  • 3/4 cup chopped onion
  • 1 1/2-inch piece peeled fresh gingerroot
  • 1 teaspoon olive oil
  • 3   garlic cloves, pressed
  • 1 1/2 teaspoons curry powder
  • 3/4 teaspoon ground cinnamon
  • 2 tablespoons all-purpose flour
  • 2 cans (14-14 1/2 ounces each) fat-free vegetable broth
  • 1 can (15 1/2 ounces) garbanzo beans, drained and rinsed
  • 1 can (14 1/2 ounces) diced tomatoes in sauce
  • 1/2 cup raisins
  • 2 cups hot cooked couscous
  •  Toasted slivered almonds (optional)

Directions

  1. Using Crinkle Cutter, cut carrots and zucchini in half lengthwise. Cut carrots crosswise into 1/4-inch slices and zucchini crosswise into 1/2-inch slices; set aside. Chop onion using Food Chopper. Peel gingerroot; finely chop using Food Chopper.

  2. Heat oil in (4-qt.) Casserole over medium heat 1-3 minutes or until shimmering. Add onion, gingerroot, garlic pressed with Garlic Press, curry powder and cinnamon; cook and stir 3 minutes.

  3. Stir in flour. Add broth, beans, tomatoes, carrots and zucchini; bring to a boil. Reduce heat; simmer, uncovered, 15 minutes. Stir in raisins. Remove from heat. Serve with hot cooked couscous. Sprinkle with almonds, if desired.

Yield:

  • 8 cups
    6  servings of about  1 1/3 cups stew, 1/3 cup couscous

Nutrients per serving:

Calories 220, Total Fat 1.5 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrate 47 g, Protein 7 g, Sodium 870 mg, Fiber 6 g

U.S. Diabetic exchanges per serving:

3 starch (3 carb)

Cook's Tips:

To toast almonds, place almonds in (8-in.) Sauté Pan. Heat over medium heat 3-5 minutes or until almonds begin to brown, stirring frequently. Remove from pan; cool completely.

Couscous is a quick-cooking, versatile pasta that can be found in the rice, pasta or organic section of the supermarket. Use either plain or whole-wheat couscous, not a flavored mix, for this recipe.

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