Moroccan Stew Recipe

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Fragrant cinnamon, cumin and coriander give this hearty meatless medley from Rita Reinke of Wauwatosa, Wisconsin its exotic Moroccan flavor.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Moroccan Stew Recipe

Prep/Total Time: 30 min.

Yield: 5 Servings

5 25 30

Ingredients

2 cups cauliflowerets
3 medium carrots, cut into 2-inch julienned strips
1 medium onion, quartered and thinly sliced
2 teaspoons olive oil
1 cup sliced zucchini
1/2 cup water
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1/8 teaspoon cayenne pepper
1/8 teaspoon pepper
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes, undrained
Hot cooked rice, optional

Directions

In a large nonstick skillet, saute the cauliflower, carrots and onion in oil for 10 minutes. Add the zucchini, water, cumin, salt, coriander, cinnamon, cayenne and pepper. Bring to a boil. Reduce heat; cover and simmer for 5 minutes. Stir in garbanzo beans and tomatoes; simmer 5 minutes longer. Serve over rice if desired. Yield: 5 servings.

Nutritional Analysis: One serving (1 cup stew, calculated without rice) equals 138 calories, 3 g fat (trace saturated fat), 0 cholesterol, 512 mg sodium, 25 g carbohydrate, 6 g fiber, 5 g protein. Diabetic Exchanges: 3 vegetable, 1/2 starch, 1/2 fat.

Originally published as Moroccan Stew in Light & Tasty June/July 2002, p60