Moroccan Stew

his stew is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice.

Yield: 6 servings


1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
•1 large size yellow onion, finely chopped
•2 large size red bell peppers, seeded and chopped
•2 or 3 garlic cloves, minced
•1 teaspoon agave nectar or pure maple syrup
•1 teaspoon ground coriander
•1/2 teaspoon ground cinnamon
•1/2 teaspoon ground cumin
•1 teaspoon grated or minced fresh ginger
•1/2 teaspoon saffron
•2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
•1 can (15oz) diced tomatoes, undrained
•1 can (15oz) chickpeas drained and rinsed
•Salt and pepper to taste


1.Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
2.Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
3.Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.
141 calories 1g fat 29g carbohydrate 6g fiber 6g protein.
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