North African Moroccan Bean & Pepper Vegetarian Stew
Great Stew for People with Dietary Restrictions
It seems that finding recipes that do not use onions or garlic is almost impossible. Many medications do not mix well with some spices, and for those who are allergic to garlic it can cause pain as severe as a heart attack.When I discovered a Moroccan Stew recipe I saw how I could easily make substitutions and still end up with a great tasting meal that is healthy and rich in antioxidants. My Moroccan Bean and Pepper Vegetarian Stew recipe contains cinnamon and ginger, two of the super antioxidants and it’s also diabetic friendly.
You will find this one pot stew easy to make, boasts a great taste while bursting with color, and it goes a long way. Serve it alone or over brown rice.
If you like this recipe you may also want to try my West African Vegetarian Stew. Look for more recipes by me on this site as well.
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Where is Morocco? - A bit of info and fun facts.
About Morocco
Morocco is located on the West coast of North Africa near the Mediterranean Sea and Atlantic Ocean with a population estimated at 34 million. The capital city of this country is Rabat with 640,000 residents and its largest city is the romantic Casablanca where 3.2 million people dwell.
It borders Algeria on the East side, Spain and Gibraltar are north, and Mauritania lies south.
Since 1956 the Kingdom of Morocco has enjoyed political freedom. The official language is Arabic. Fish, fruit, wheat and minerals are its chief exports.
The Northwest side (Mediterranean) of Morocco seems to get the most tourists, but there are plenty of places to visit all around. If you are visiting Morocco you may like to spend some time in these famous locations: Melilla, Tangier, Marrakech and Casablanca. There is a wide range of hotels, but it would be wise not to stay at the inexpensive ones. You may even want to stay in one of the local town houses to get the full experience of the culture.
Information provided by World Guides: http://www.morocco.world-guides.com/
A Favorite Among Chef's
The Best of Morocco
The Food of Morocco Cookbook - Paula Wolfert the "Queen of Mediterranean Cooking.
You can enjoy authentic Mediterranean cooking, with the cuisine of Morocco in Paula’s cookbook “The Food of Morocco”. With over 40 years of cooking under her belt she reveals the heart of Moroccan dining in this beautifully illustrated full color book.
Substitutions
What to use in place of garlic or onions:
If you have garlic or onion allergies, substitute another aromatic vegetable such as celery in the recipe.
For a sweet or flowery taste saut fennel. It can also be used as a garnish.
Squeeze lemon juice on food in place of salt.
Try Japanese radish (daikon) with mushroom powder for a milder flavor.
Use a small amount of Indian spice called asafetida. Although it has a strong aroma, it mellows as it cooks.
My North Africa Moroccan Bean & Pepper Vegetarian Stew
Stew Ingredients
You Will Need
large stock pot with cover
knife
measuring cup
large spoon
Cook Time
Prep Time: 15 minutes
Total Time: Approx. 45 minutes
Serves: 8-10
Ingredients
- 2 cups vegetarian broth
- 2 cups peeled & cubed butternut squash
- 1 pound peeled & cubed sweet potatoes
- 1 chopped yellow bell pepper
- 1 can (14 ounces) Fire Roasted Diced Tomatoes
- 1 can (16 ounces) chickpeas (garbanzo beans)
- drained and rinsed
- 1 can (15 ounces) dark red kidney beans
- drained and rinsed
- 1/3 cup Ocean Spray Reduced Sugar Craisins - dried cranberries
- cup slivered natural almonds
- 2 teaspoons ground cinnamon
- teaspoon ground cumin
- teaspoon ground ginger
- teaspoon turmeric
- teaspoon paprika
- teaspoon ground red pepper
- teaspoon ground sea salt
- Optional - Cilantro for garnish
Go Green Freezer Storage Containers with Lids - Make it, freeze it, share it!
Instructions
- Place broth, sweet potatoes, squash, peppers and craisins in a large pot. Cover and cook on medium heat for about 5 - 8 minutes.
- Add spices, kidney beans, chick peas, tomatoes and almonds. Bring to a boil and then turn down the heat to simmer.
- Cook for about 15 minutes covered or until squash and potatoes are tender. Remove from heat.
- Garnish with fresh cilantro and almonds if desired. May be served over brown rice.
Cinnamon & Cumin are the most used ingredients in many Moroccan dishes.
Moroccan Cooking Demonstrations
Moroccan Vegetable Stew - Viral MenuChefMD® Recipe: Moroccan Vegetable Stew with Turmeric and Cinnamon
Moroccan Chickpea Stew - Healthy Vegan Recipes On Video
How To Make a Moroccan Stew - Bland is Boring
Moroccan Chickpea Stew-Food Network
Cinnamon Health Fact
Did you know ...
That there are more antioxidants in a teaspoon of cinnamon than a cup of broccoli, spinach, red cabbage and asparagus combined!
7 Super Spices:
Cinnamon
Ginger
Oregano
Red Chile Pepper
Rosemary
Thyme
Yellow Curry
Helpful Links for Eating Healthy
- National Heart Month Activities
National Heart Month Activities - Antioxidant Spices
Seven Super Spices That Help Fight Cancer, Illness And Aging
