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Randy Mayor Photo by: Randy Mayor

Moroccan Chickpea-and-Vegetable Stew

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.

Cooking Light JANUARY 2000

  • Yield: 6 servings (serving size: 1 cup stew and 1/2 cup couscous)

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

Preparation

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.

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.

Serve the stew over couscous.

Nutritional Information

Amount per serving
  • Calories: 344
  • Calories from fat: 14%
  • Fat: 5.4g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 1.5g
  • Polyunsaturated fat: 2.4g
  • Protein: 15g
  • Carbohydrate: 62.3g
  • Fiber: 5.7g
  • Cholesterol: 0.0mg
  • Iron: 4.5mg
  • Sodium: 487mg
  • Calcium: 95mg
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Moroccan Chickpea-and-Vegetable Stew recipe

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