MOROCCAN VEGETABLE STEW
This warming one-pot stew is packed with nourishing ingredients like fibre-full chickpeas and iron-rich lentils
Provided by Justine Pattison
Time 1h5m
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, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 63 grams carbohydrates, Sugar 26 grams sugar, Fiber 15 grams fiber, Protein 18 grams protein, Sodium 0.6 milligram of sodium
MOROCCAN BEAN STEW
There's something about the warmth and complexity of the spices and seasonings in Moroccan cuisine that really makes it special. special. This stew offers a heaping serving of black beans, chickpeas, and lentils, along with yellow-fleshed sweet potatoes that simmer in a fragrant, intoxicating broth infused with cinnamon, cumin, coriander, ginger, fennel, and garlic. This soup is bursting with both flavor and nutrition - enjoy it often!
Provided by Dreena Burton
Categories African Food
Time 1h
Yield 4
Number Of Ingredients 18
Steps:
- In a large pot over medium heat, add the water with the spices and salt.
- Cook for a couple of minutes, and then add the onion, garlic, and sweet potato.
- Stir through, cover, and cook for about 7-8 minutes, stirring occasionally, until the onions have started to soften.
- Add all remaining ingredients except ginger, and increase heat to high to bring to boil.
- Once at a boil, reduce heat to medium-low, cover, and cook for 20-25 minutes, until lentils are fully dissolved.
- Add fresh ginger, stir through, and serve.
Nutrition Facts :
SOUTHWESTERN BLACK BEAN STEW
A mild stew with a flair, from the southwest.
Provided by Lanay Bien
Categories Soups, Stews and Chili Recipes Stews Beef
Yield 6
Number Of Ingredients 8
Steps:
- In a large skillet over medium high heat, saute the ground beef and drain the excess fat. Add taco seasoning, and stir. Reduce heat to low, cover and simmer for 10 minutes.
- In a slow cooker over low heat, combine the corn, beans, tomato paste and water. Mix well. Add the seasoned meat and the sour cream. Raise heat to high setting and simmer for 20 minutes. Pour into individual bowls and garnish with shredded cheddar cheese.
Nutrition Facts : Calories 635.1 calories, Carbohydrate 33.5 g, Cholesterol 132.7 mg, Fat 38.9 g, Fiber 6.3 g, Protein 38.7 g, SaturatedFat 21.9 g, Sodium 1596.4 mg, Sugar 7 g
MAKE-AHEAD VEGETARIAN MOROCCAN STEW
This delicious, healthy North African-inspired stew is a family favorite, served with warm bread or even over couscous. You can make the entire stew ahead of time, let it cool, and refrigerate it for up to 3 days or freeze it for several months. You can also chop the veggies and mix the spices ahead of time, freeze them, and assemble it with the canned ingredients the day you wish to cook it for a wonderful exotic meal in just 30 minutes.
Provided by Make-Ahead Mamas
Categories Soups, Stews and Chili Recipes Stews
Time 1h10m
Yield 6
Number Of Ingredients 23
Steps:
- Combine cinnamon, cumin, salt, ginger, cloves, nutmeg, turmeric, and curry powder in a large bowl.
- Melt butter in a large pot over medium heat. Cook the onion in the butter until soft and just beginning to brown, 5 to 10 minutes. Stir in kale and spice mixture; cook until kale begins to wilt and spices are fragrant, about 2 minutes.
- Pour the vegetable broth into the pot. Stir garbanzo beans, tomatoes, potatoes, sweet potatoes, carrots, lentils, apricots, and honey, into the broth; bring to boil, reduce heat to low, and simmer until vegetables and lentils are cooked and tender, about 30 minutes. Season stew with black pepper.
- Dissolve cornstarch in water; stir into stew and simmer thickened, about 5 minutes.
Nutrition Facts : Calories 543.2 calories, Carbohydrate 110.6 g, Cholesterol 5.1 mg, Fat 4.2 g, Fiber 24 g, Protein 19.5 g, SaturatedFat 1.5 g, Sodium 1217.9 mg, Sugar 23.2 g
BEAN & HALLOUMI STEW
Use a can of mixed beans to make this tomato-based veggie stew with halloumi. Make it in just 25 minutes for a quick and easy midweek supper
Provided by Esther Clark
Categories Dinner, Supper
Time 25m
Number Of Ingredients 11
Steps:
- Heat 2 tbsp of oil in a frying pan over a medium heat. Add the onion and pepper, along with a pinch of salt and fry for 10 mins or until softened. Add the garlic, pesto and ground coriander, and cook for 1 min. Tip in the beans and tomatoes along with ½ can of water, then bring to a simmer and cook uncovered for 10 mins.
- Add the remaining oil to a separate frying pan over a medium heat. Fry the halloumi for 2 mins on each side or until golden brown.
- Taste the beans for seasoning, then spoon into deep bowls. Top with the halloumi and scatter over the chopped coriander. Serve with garlic bread, if you like.
Nutrition Facts : Calories 468 calories, Fat 25 grams fat, SaturatedFat 7 grams saturated fat, Carbohydrate 36 grams carbohydrates, Sugar 12 grams sugar, Fiber 14 grams fiber, Protein 19 grams protein, Sodium 1.9 milligram of sodium
MOROCCAN BLACK BEAN STEW
Number Of Ingredients 14
Steps:
- 1. Heat the oil in a 6-quart stockpot over medium heat. Add the garlic, ginger, habañero, and cumin, and sauté 2 minutes, or until fragrant. 2. Add the onions, yams, cauliflower, tomatoes, beans, water, and saffron to the pot. Bring the ingredients to a boil, then reduce the heat to medium-low. Cover and simmer, stirring occasionally, for 20 to 30 minutes, or until the vegetables are tender. 3. Add the cilantro and salt, and continue to simmer another 5 minutes. Adjust the seasonings, if desired. 4. Ladle the hot stew into bowls and serve. For a Change . . . • Instead of black beans, use chickpeas or lentils. Fresh or frozen green beans or peas also work well.
Nutrition Facts : Nutritional Facts Serves
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