Moroccan-Spiced Vegetarian Stew
I love one-pot meals because you can get so many ingredients and food groups into one bowl. This recipe is easy, quick, and freezes very well. The vegetables and chick peas add loads of soluble and insoluble fibre leaving you feeling full and satisfied. This stew is rich in beta carotene, vitamin A, potassium, folate, and vitamin C. The spices and herbs used are common to Moroccan cuisine and also carry a host of antioxidants. With so much colour, you know it's a good thing!
Experiment with local legumes! After all, Saskatchewan produces over 80% of Canada's chick pea and lentil crops.
1 tbsp extra virgin olive oil
1 small onion, diced
2 garlic cloves, minced
1 carrot, diced
1 celery stick, diced
2 cups sweet potato, peeled & chopped into cubes
1 bell pepper, diced
2 cups dried, soaked chick peas (or 1 - 19 oz can, rinsed)
1 - 24 oz can diced low sodium tomatoes
1 tsp cumin
1/2 tsp turmeric
1 tsp curry powder
1/8 tsp cayenne pepper
1/4 tsp cinnamon
2 tsp dried parsley
1 tbsp fresh ginger, minced
1/4 cup chopped fresh cilantro (optional, you either love it or hate it!)
1/3 cup dried pot barley
2 cups vegetable broth (store-bought or make your own vegetable stock with our recipe found here)
1) Saute the onion and garlic for a minute before adding the carrot, celery, sweet potato, and pepper. Saute another minute.
2) Add the remaining ingredients and bring to a boil. Once boiling, cover and reduce heat to simmer for 30 minutes. Alternatively, throw all of the ingredients into your slow cooker and turn it on for ~3-4 hours. Leave it until it's ready! Easy peasy.
Submitted by Brooke Bulloch, RD
Owner Food To Fit