Thursday, November 5, 2009

Moroccan Stew

Exotic and hearty, a satisfying stew to add warmth and spice to a chilly night.
¼ cup chopped white onion
2 cups sliced carrots
2 cups sliced zucchini
2 cups cubed eggplant
One 14 ounce can chickpeas, rinsed well
Two 14.5 ounce cans crushed tomatoes
1.5 teaspoons curry
1.5 teaspoons cumin
1.5 teaspoons cinnamon
¼ teaspoon garlic powder
¼ teaspoon tumeric
(note: if you like less spice, use 1 teaspoon each of cinnamon, curry and cumin instead of 1.5)
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)


In a small bowl combine spices and canned tomatoes and set aside. Wash and chop all the vegetables. Put the onions and carrots into a large sized pot sprayed with ICB or olive oil sprayer (or 1 teaspoon olive oil) and sauté until just before tender (about 5-10 minutes). Put in the rest of the veggies, canned tomatoes/spice mixture and beans in and bring to a light boil. Reduce to low heat and simmer until the veggies are tender, about 12-17 minutes.
Makes 7 cups, seven servings:

Serving size: 1 cup Calories 110 Protein 4 g Carb 20 g Fiber 6 g Sugars 8 g Fat 1.5 g Saturated fat 0 g Sodium 400 mg


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