Rockin' Moroccan Stew

20 40 326
Ingredients Minutes Calories
Prep Cook Servings
20 min 20 min 4
Rockin' Moroccan Stew
Health Highlights

Ingredients


2 tsp Olive Oil, Extra Virgin
1 cup chopped Sweet onion
1/2 cup diced Celery
1/2 cup chopped Green bell pepper
1 tsp Garlic (minced)
2 tsp minced Ginger root
1 tsp Cumin (ground)
1 tsp Curry powder
1 tsp Coriander, ground
1 tsp Chili powder
3 cup Vegetable stock/broth, low sodium
3 cup Sweet potato (peeled and cubed)
1 1/4 can(s) (14oz) Diced tomatoes, low sodium, canned (( or 1 19 oz/540 mL can))
1 can (15oz) Chickpeas, canned, low sodium (drained)
1 tbsp Lemon juice
1/2 tsp Salt
1/4 tsp Black pepper
1/4 cup Raisins, seedless (sultana)
2 tbsp Peanut butter, smooth (may need an extra tbsp)
2 tbsp Cilantro (coriander) (minced)

Instructions


  1. Heat olive oil in a large pot over medium-high heat. Add onions, celery, green pepper and garlic. Cook and stir until the vegetables begin to soften, about three minutes.
  2. Add ginger root, cumin, curry powder, coriander and chili powder. Cook for 30 more seconds.
  3. Add all the remaining ingredients, except the raisins, peanut butter and cilantro. Bring to a boil. Reduce the heat to low and simmer, covered, for 20 minutes.
  4. Stir in raisins, peanut butter and cilantro. Mix well. Simmer for five more minutes. Serve hot. Enjoy!

Notes:

As a nice option, add 1/3 cup full fat coconut milk at the end of cooking to up the healthy fats. Coconut milk pairs amazingly well with the spices in this recipe.


Nutrition Facts

Per Portion

Calories 326
Calories from fat 80
Calories from saturated fat 14.0
Total Fat 8.9 g
Saturated Fat 1.6 g
Trans Fat 0 g
Polyunsaturated Fat 6.1 g
Monounsaturated Fat 12.2 g
Cholesterol 0
Sodium 594 mg
Potassium 1185 mg
Total Carbohydrate 57 g
Dietary Fiber 12.7 g
Sugars 18.0 g
Protein 11.1 g

Dietary servings

Per Portion


Fruit 0.3
Meat Alternative 0.8
Vegetables 4.6

Energy sources


Pygal62%461.86145438710975226.603240112797825%292.41146099237585200.320745672356914%343.4912181361806115.2054428747170262%25%14%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Soup




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