Moroccan Vegetable Stew
This vegetarian stew, infused with bold, complex flavors, is a delicious culinary adventure.
- 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)
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.
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.
- 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)
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.