Description
A Moroccan vegetable stew that is hearty, healthy, warm and filling and is full of healthy veggies and legumes including cauliflower, zucchini and carrots as well as protein-packed chickpeas. Mint gives it a lively flavor while the dried figs which give it a slight sweetness that offset the spicy tastes of cardamom and cumin.
Ingredients
Scale
Vegetable Stew
- 3 tablespoons olive oil
- 1 large yellow onion
- 4 cloves garlic
- 1/4 tsp salt
- 1/2 tsp pepper
- 1 tablespoon cardamom
- 1/2 teaspoon cumin
- 1 yellow squash cut into half moons and sliced
- 2 cups carrots, chopped (approx. 3 large carrots)
- 1 head cauliflower
- 3 cups zucchini, chopped (approx. 1 large zucchini)
- 1 tablespoon curry powder
- 1/2 teaspoon turmeric
- 1 teaspoon cayenne pepper
- 1 28 fl. oz. can diced tomatoes and their fluid
- 1 6 oz. can tomato paste
- 1 28 fl. oz. can garbanzo beans
- 1 cup calimyrna figs, chopped
- 1/2 cup raisins, pre-soaked 15 minutes in warm water to plump
Garnish
- 1/2 cup full fat plain yogurt*
- 1/2 cup toasted Almonds, chopped
- fresh mint, chopped finely
Instructions
- Heat olive oil in a large stock pot and sauté onions, garlic, salt and pepper until onions are translucent
- Add cardamom, cumin, squash, carrots, cauliflower and zucchini and sauté 5 mins.
- Add curry powder, turmeric and cayenne pepper and stir to combine.
- Stir in diced tomatoes, tomato paste, garbanzo beans, figs and raisins. Simmer over medium-low heat 15 minutes
- To serve top with yogurt, toasted almonds, and mint. Serve alone, or accompany with flat bread or couscous.
Notes
*Use a non-dairy alternative plain yogurt for a vegan meal.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Soups and Stews
- Method: Stovetop
- Cuisine: Moroccan
Keywords: Moroccan, stew, yogurt, cardamom, cumin, spicy, mint, vegetables, healthy