Moroccan Vegetable Stew | Cook For Your Life
Moroccan Vegetable Stew - Cook For Your Life-anti-cancer recipes

Moroccan Vegetable Stew

4
Rated 4 out of 5
4 out of 5 stars (based on 6 reviews)

Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 22 ingredients

Full of humble yet healthy winter vegetables, including cancer-protective turnips and kohlrabi, this stew is perfect for a cold winter’s day. Although the ingredient list may seem long, it’s easy to prepare — the...


Ingredients

  • 4 cups vegetable broth or water
  • 1 teaspoon sea salt, or to taste
  • 3 cloves garlic, smashed and peeled
  • 1 bay leaf
  • 1 small cinnamon stick (see Chef Tips)
  • 1 inch ginger root, split in half lengthwise (see Chef Tips)
  • ½ teaspoon saffron threads dissolved in a tablespoon of boiling water
  • 1 inch strip of lemon peel (optional)
  • 1 whole dried chipotle pepper (optional)
  • 3 to 4 small turnips, peeled and quartered
  • 3 to 4 medium carrots, scrubbed and cut into ½-inch chunks
  • 2 small kohlrabi bulbs, peeled and quartered (see Chef Tips)
  • 5 small Yukon Gold potatoes, quartered
  • 1 (14 ounce) can diced tomatoes
  • 1 red bell pepper, deseeded and cut into 1-inch chunks
  • 4 sticks celery, quartered
  • 2 cups kabocha or butternut squash, cut into 1-inch cubes
  • 1 (14 ounce) can chickpeas, drained and rinsed (see Chef Tips)
  • ½ cup frozen lima beans
  • ½ cup flat leaf parsley, chopped
  • ½ cup cilantro or mint, chopped
  • Harissa (optional, see Chef Tips)
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Nutrition Facts

Calories

359 cals

Fat

5 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

1 g

Carbohydrates

68 g

Sugar

15 g

Fiber

15 g

Protein

15 g

Sodium

945 mg

Directions

  1. Bring the broth or water to a boil in a large pot. Add the salt, garlic, bay leaf, cinnamon stick, ginger, saffron threads, lemon peel and chipotle pepper, if using. Use a tablespoon of broth to rinse the saffron bowl so that you get every last thread. Cook for 2 minutes.
  2. Add the turnips, carrots, kohlrabi, potatoes, and diced tomatoes to the broth. Mix well. Bring back to a boil, cover, then turn the heat down to medium-low and simmer for 30 minutes.
  3. Add the bell pepper, celery, and squash. Mix in. Cook covered until the squash is just tender, about 15 to 20 minutes.
  4. Add the chickpeas and lima beans. Cook until heated through. Taste for salt. Stir in the chopped herbs, cover, and cook 1 minute more. Turn off the heat and let the stew steam for 5 to 10 minutes. Remove and discard the bay leaf, ginger, chipotle pepper and cinnamon stick before serving. Serve with couscous or quinoa.

Chef Tips

If kohlrabi is not available, buy a small savoy or green cabbage. Get about 1-pound. Cut it into quarters with the core trimmed out. Add to the stew in step 3.

If you do not have ginger root or a cinnamon stick on hand, use 1 teaspoon each of ground ginger and cinnamon.

If using dried chickpeas, remove any aromatics while cooking and reserve the cooking broth to use in step 1 instead of water or commercial stock. It will give the stew extra flavor. If using a chipotle pepper to make your beans, don’t add any more to the stew.

For a spicier option, mix some harissa (North African chili paste) to taste into a ladleful of the stew’s broth, and pour it over your plate.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


Comments

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Rated 4 out of 5
November 9, 2017
anonymous

No Title

Rated 4 out of 5
November 4, 2015
anonymous

No Title

Rated 4 out of 5
September 17, 2015
anonymous

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