MOROCCAN STEW

MOROCCAN VEGETABLE STEW

MOROCCAN VEGETABLE STEW

3 variations – this one is vegetarian with TVP but it can also be made with chicken or with just vegetables. (Variations listed after the nutrition data at the end of this page.)

This recipe originally came from “Sunset International Vegetarian Cook Book” published in 1983.  I have been using the basics of this recipe for YEARS, increasing and decreasing amounts of ingredients and also “adding and subtracting”  things, too.  I have added TVP to increase the protein.  Chicken could replace the TVP but that would also increase the sodium and fat. I have included directions for making this without TVP, as just a vegetable stew and directions for substituting chicken for the TVP.

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When I first fixed this vegetable stew I was not sure if it was a winner or not – that’s because I was not used to the cinnamon flavor in a main dish.  My experience was that cinnamon was used in desserts.  wrong.  Also I didn’t think that “YAMS” and “STEW” should be used in the same sentence let alone in the same main dish.  wrong, again.  The first time we ate it, I thought it was ok but my husband did not like it too much.  I continued to fix it occasionally.  Now this very tasty dish is a favorite dinner for my fussy husband! And if you are cooking this for a crowd, this recipe is easily doubled, just be sure your stir-fry pan is big enough!
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YIELD:   7   SERVINGS

SERVING SIZE:     1   CUP

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INGREDIENTS:

FRESH VEGGIES FOR MOROCCAN STEW

FRESH VEGGIES FOR MOROCCAN STEW

2  TB  OLIVE OIL

1/2  LG  ONION, diced

1  LG BELL PEPPER, diced  (preferably 1/2 red bell pepper and 1/2  green bell pepper)

1  TB  GROUND CINNAMON

1  1/2  tsp  GROUND CORIANDER

2  ROMA TOMATOES,  diced

1/4+   CUP WATER

3  TB  LEMON JUICE

1  MED YAM, peeled and diced into 1/2″ pieces or slightly smaller

(may need to add more water here too, if mixture is too dry.

1  1/2  cups COOKED GARBANZO BEANS, no salt, drained  (nutritional analysis based on boiled beans, no salt added.  You may use canned garbanzo beans, drained and rinsed which equals 1 1/2 cups.  These also have more salt!)

1/2   to  1  1/2  tsp  DRIED CRUSHED RED CHILI  (optional, see “NOTE”)

1  MEDIUM ZUCCHINI SQUASH, sliced lengthwise then cut into 1/4″ thick slices

1 heaping Cup (2 oz/57 gm) TVP SLICES OR CHUNKS  (SO-SOYA VEGGIE CHICK’N STRIPS  or SOYA CHUNKS)  rehydrated in marinade.

MARINADE FOR TVP:

1  1/2  CUPS WATER

2  tsp  NO-SODIUM CHICKEN BOUILLON

1/4  tsp  GROUND GINGER POWDER

1/2  tsp  CURRY POWDER

1/2  tsp  TURMERIC

1/2  tsp  CARDAMOM

1/2  tsp.  ONION POWDER OR GRANULES

1/2  tsp  GARLIC POWDER OR GRANULES

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METHOD:

In a large stir-fry pan over medium high heat saute:

ONION in OLIVE OIL  until onions are well browned.  Add BELL PEPPER and continue to saute until they are tender.

While they are cooking prepare the TVP in a sauce pan over medium heat,

1  1/2 cups WATER,  2  tsp NO-SODIUM CHICKEN BOUILLON, 1/4  tsp  GROUND GINGER POWDER, 1/2  tsp  CURRY POWDER, 1/2  tsp  TURMERIC, 1/2  tsp  CARDAMOM, 1/2  tsp.  ONION POWDER OR GRANULES, 1/2  tsp  GARLIC POWDER OR GRANULES. Bring to simmer then add the TVP (slices or chunks), bring back to simmer, cover and let cook for 10 minutes.

When onions and peppers are browned ADD:

1  TB  GROUND CINNAMON,  1 1/2  tsp  GROUND CORIANDER and cook to blend spices with onion and pepper.  May need to add 1/4 cup water as mixture will probably be too dry to cook nicely.

ADD:

2  ROMA TOMATOES,  diced,  another 1/4+   CUP WATER, and 3  TB  LEMON JUICE.  Lower heat to low and let cook, stirring occasionally, adding a little water if needed.  Meanwhile peel and dice yam.

ADD:

DICED YAM, all at once, stir, increase heat to medium, add water as needed to cook without sticking to pan, cover and let cook 10 to 15 minutes until yams are done.

ADD:

1  1/2  CUPS DRAINED GARBANZO BEANS  and 1/2  to 1  1/2 tsp  DRIED CRUSHED RED CHILI and cook for 5 to 10 min more.

ADD:

sliced ZUCCHINI SQUASH, mix, cover and cook for another 5 to 10 minutes until squash is crisp tender.

ADD:

rehydrated TVP, sliced to the size you like.

WHEN ALL INGREDIENTS HAVE HEATED THROUGH AND ARE WELL MIXED the stew is ready to serve over your favorite rice, grain, or couscous.  For a complete filling meal, serve with a green salad.

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NOTE: 1/2 tsp DRIED CRUSHED CHILI will make the vegetable stew very mildly spicy.  If you prefer it to be more spicy add more chili to taste.  You may also add chili at the table in place of the salt shaker.

. a COOKING TO BEAT TRIFECTA recipe

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YIELD:         7     –  1  CUP SERVINGS

EACH SERVING  (STEW ONLY)  CONTAINS:  

CALORIES. . . . . . . . . . . . . . . . . . . . 207

TOTAL FAT  .  .  .  .  .  .  .  .  .  .    5 g

SAT FAT  .  .  .  .  .  .  .  .  .  .  .  . 1 g

TRANS FAT  .  .  .  .  .  .  .  .  .  .  .  0

CHOLESTEROL  .  .  .  .  .  .  .  .  .  . 0

SODIUM  .  .  .  .  .  .  .  .  .  .  .  . 14 mg

TOTAL CARBS  .  .  .  .  .  .  .  .  .   34 g

FIBER  .  .  .  .  .  .  .  .  .  .  .  .  .    8 g

SUGAR  .  .  .  .  .  .  .  .  .  .  .  .  . 5 g

PROTEIN  .  .  .  .  .  .  .  .  .  .  .    10 g

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To make MOROCCAN VEGETABLE STEW without TVP simply omit the TVP and of course the spices needed for the TVP marinade.  That would include the last 9 ingredients in the ingredients list. There will be some slight flavor change and a decrease in the volume of stew that you will produce.  I have not done a nutritional analysis of this version.

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To make MOROCCAN CHICKEN VEGETABLE STEW omit the TVP and instead replace it with 2 CHICKEN BREASTS, cut into bite sized  pieces.  Mix the following spices together, dry, in a small bowl: 1/8  tsp  GROUND GINGER POWDER, 1/4  tsp  CURRY POWDER, 1/4  tsp  TURMERIC, 1/4  tsp  CARDAMOM, 1/4  tsp.  ONION POWDER OR GRANULES, 1/4 tsp  GARLIC POWDER OR GRANULES.  Sprinkle the chicken pieces with the spice mixture then sear in a hot, non-stick skillet with 1 TB OLIVE OIL, tossing gently.  When chicken is lightly browned turn down the heat to medium, add 1/4 cup water, cover and simmer for 5 min.  Add to stew in place of TVP.  Again, I have not done a nutritional analysis as this would depend on the chicken you choose to use.  Some brands of raw chicken can have up to 400 mg of sodium per 4 oz. serving while organic, non-treated chicken may only have 50 – 70 mg sodium for a 4 oz. serving.  This is due to poultry processors injecting salt water solutions into the chicken to “enhance” the moisture and flavor of the chicken.  Therefore you may be getting LOTS of extra sodium, depending on which chicken you choose to use.  See the article in the LA TIMES at  http://articles.latimes.com/2009/jun/22/health/he-nutrition22 , “The hidden salt in chicken.”  To determine just how much sodium you have in YOUR recipe, add the nutritional data for YOUR chicken into your data base in nutritiondata.com, then enter your ingredients for the stew into “MY RECIPES”, also on the nutritiondata website.   See the tab ” ‘HOW TO’ OF TRIFECTA” in this blog, the “ANALYSIS” sub-section, for more information about analysis of recipes (this info coming soon).

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