Moroccan Vegetable Stew With Couscous And Mint Gremolata Recipe


Cooking Time3 MinHealth IndexHealthy
MethodMain Ingredient


For stew:
 Extra virgin olive oil2 Tablespoon
 Leeks2 , washed, sliced (Use Only White Parts)
 Tomato paste1 Tablespoon
 Carrots2 Medium, peeled and cut into 1/4-inch-thick diagonals to make about 1 1/4 cups
 Canned diced tomatoes14 1⁄2 Ounce (1 Can)
 Saffron threads1 1⁄4 Pinch (Or 1 Large Pinch Saffron Threads)
 Red pepper flakes1⁄2 Teaspoon
 Ground cinnamon1⁄2 Teaspoon
 Ground ginger1⁄2 Teaspoon
 Canned cannellini beans/Canned garbanzo beans15 Ounce, drained, rinsed
 Salt1⁄2 Teaspoon
 Freshly ground black pepper1⁄2 Teaspoon
 Peas1⁄2 Cup (8 tbs) (Use Either Fresh Or Frozen)
 Spinach1⁄2 Pound, washed, stemmed, and cut into small pieces
For couscous
 Extra virgin olive oil1 Tablespoon
 Couscous1 Cup (16 tbs)
 Salt1 Teaspoon
For gremolata
 Chopped fresh mint2 Tablespoon
 Chopped fresh parsley2 Tablespoon
 Garlic clove1 Small, minced
 Lemon zest2 Teaspoon

Nutrition Facts

Serving size: Complete recipe

Calories 2250 Calories from Fat 486

% Daily Value*

Total Fat 53 g81.8%

Saturated Fat 4.5 g22.7%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 3866.1 mg161.1%

Total Carbohydrates 370 g123.4%

Dietary Fiber 71.1 g284.3%

Sugars 28.9 g

Protein 88 g176.8%

Vitamin A 1104.7% Vitamin C 426.6%

Calcium 100.9% Iron 206.8%

*Based on a 2000 Calorie diet


To make the stew:
1. Heat the oil in a large saucepan over medium heat. Add the leeks and cook, stirring frequently, until softened, about 7 or 8 minutes.
2. Add the tomato paste and cook for an additional 3 or 4 minutes.
3. Stir in the carrots, tomatoes, saffron, red pepper, cinnamon, and ginger. Simmer, uncovered, for 5 minutes.
4. Add the beans, salt, pepper, and 1 3/4 cups of water; cover; and bring to a boil. Reduce the heat and simmer until the carrots are tender, about 5 minutes.
5. Add the peas and spinach, and cook uncovered for another 2 minutes, just until the spinach is wilted.
6. Divide the vegetable stew evenly among 4 shallow bowls.
To make the couscous:
1. Heat the oil in a small saucepan over medium-high heat. Add the couscous and stir until lightly browned, about 4 minutes.
2. Sprinkle the salt over the couscous. Then add 1 1/3 cups of boiling water and cover. Let the couscous stand for 5 minutes, until the water is absorbed.
3. Fluff the couscous with a fork, and dish into the center of each bowl of stew.
To make the gremolata:
1. In a small bowl, combine the mint, parsley, garlic, and lemon zest.
2. Sprinkle the gremolata over each bowl of stew and couscous.