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Moroccan Chickpea-and-Vegetable Stew

Randy Mayor
Yield 6 servings (serving size: 1 cup stew and 1/2 cup couscous)
A flavorful stew sets the tone for a warm and cozy night in. Pair this one-dish dinner with a crisp pour of wine or a glass of iced tea.

Ingredients

  • 1 tablespoon vegetable oil
  • 2 cups (1/2-inch) cubed zucchini
  • 1 cup chopped onion
  • 1/2 cup chopped carrot
  • 1 tablespoon bottled minced garlic
  • 1 cup fat-free, less-sodium chicken broth
  • 2 tablespoons raisins
  • 1 1/4 teaspoons ground ginger
  • 1 1/4 teaspoons ground cumin
  • 3/4 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon black pepper
  • 2 (15 1/2-ounce) cans chickpeas (garbanzo beans), drained
  • 1 (14.5-ounce) can no-salt-added stewed tomatoes, undrained
  • 1 1/2 cups water
  • 1 cup uncooked couscous

Nutrition Information

  • calories 344
  • caloriesfromfat 14 %
  • fat 5.4 g
  • satfat 0.7 g
  • monofat 1.5 g
  • polyfat 2.4 g
  • protein 15 g
  • carbohydrate 62.3 g
  • fiber 5.7 g
  • cholesterol 0.0 mg
  • iron 4.5 mg
  • sodium 487 mg
  • calcium 95 mg

How to Make It

  1. Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, onion, carrot, and garlic; sauté 5 minutes. Stir in broth and the next 9 ingredients (broth through tomatoes); bring to a boil. Cover, reduce heat, and simmer 8 minutes or until tender, stirring occasionally.

  2. While the chickpea mixture simmers, prepare couscous. Bring water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

  3. Serve the stew over couscous.