Moroccan-Spiced Vegetarian Stew
Subitted by Brooke Bulloch, RD and mom
I love one-pot meals because you can get so many ingredients and food groups into one bowl. This recipe is easy and freezes well. The vegetables and chick peas add loads of soluble and insoluble fibre, and protein 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.
(If you're not a vegetarian, optional to add 1 cooked chicken breast cut into cubes).
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
1 tbsp fresh ginger, minced
2 tsp dried parsley
1 tsp cumin
1 tsp curry powder
1 tsp salt
1/2 tsp turmeric
1/4 tsp cinnamon
1/8 tsp ground pepper
1/8 tsp cayenne pepper (optional)
2 cups dried, soaked chick peas (or 1 - 19 oz can, rinsed)
1 - 24 oz can diced low sodium tomatoes
1/3 cup dried pot barley
2 cups vegetable broth (store-bought or make your own vegetable stock with our recipe found here)
1/4 cup chopped fresh cilantro to top each dish
1) Saute the onion and garlic for a minute before adding the carrot, celery, sweet potato, and pepper. Saute another minute.
2) Add the spices, herbs, salt and pepper and mix into teh vegetables.
2) Add the remaining ingredients and bring to a boil. Once boiling, cover and reduce heat to simmer for 30 minutes. Top with cilantro and serve.