Saturday, 24 March 2012

Marrakesh Stew

In our endeavours to eat more and more vegetarian food and less and less meat I have been experimenting with several different vegetarian dishes.  (I will make a separate post about the gradual shift to vegetarianism another time).  One of the many fantastic dishes is this curried Moroccan stew

Here's the recipe:

Marrakesh Stew
2 onions, chopped
2 carrots, chopped
2 cups vegetable stock
2 cups lite coconut milk
1 tsp cinnamon
1/2 tsp cayenne pepper*
2 tbsp curry powder
2 tbsp ground cumin
1/2 tsp tumeric
2 white potatoes, cubed
1 sweet potato, cubed
1 small eggplant, cubed
6 cloves garlic, crushed
2 green peppers, diced
1 red pepper, diced
1 zucchini, diced
2 cups cooked or canned chick peas
3 tbsp raisins
2 tbsp toasted coconut
sea salt to taste 

1.  Put the onions and carrots in a large pot with 1/2 cup vegetable stock and cook over medium heat until onions soften a bit - about 3 minutes.
2.  Add the coconut milk and the spices.  Cook for 1 minute while stirring.
3.  Add the white and sweet potatoes and the rest of the stock.  Cover and let cook 5 minutes.
4.  Add the remaining ingredients (except the salt), stir, cover and cook until vegetables are just soft, about 20-30 minutes.
5.  To bring out all the flavours, season to taste with a pinch or two of sea salt.
6.  Serve over cooked, brown rice or quinoa

*You might find that 1/2 tsp cayenne is too much.  This dish has quite a zing.  Not burn-your-face-off hot, but definitely spicy.  Next time I'm going to try with a bit less cayenne (and cumin perhaps) to see if that helps bring out the rest of the flavours.

Nutrition Info per approx 1 cup (excluding rice/quinoa)

230 Cal | 6g fat | 37g carbs (7 fiber, 13 sugar) | 7g protein

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