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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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Poll: Moroccan Cooking
Do you like Moroccan cooking?
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
Thanks for visiting. - Leave a comment or just say Hi.
I love trying new foods like this.
- Author
@Mamabyrd: Thanks.
This recipe look delicious and simple!
- Author
@Diana Wenzel: My husband wasn't used to it either, but found he really likes this one. If you don't like it, you never have to make it again :) Nice to see you again.
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@KerryVor: Yep, I'm collecting them when I see one I can switch some of the ingredients. Nice to see you Kerry.
There are a lot of Vegetarian Indian dishes out there that don't contain garlic or onion. Cheers.
This has been a great learning experience. I am just not familiar with Moroccan cooking. I'm pretty sure I would like it. Thanks for the stew recipe.
This Moroccan stew sounds really tasty. I enjoy stews and this is one I find tantalizing and one for the pot since I enjoy the ingredients and spices included. Thank You for stopping by Savory Tomato Marmalade Recipe lens and giving it a "thumbs up" as I really appreciate it. Hope you enjoy the tomato marmalade. Bon Appetit!
i feel hungry already!
- Author
@LiteraryMind: I agree, it does make a room smell nice.
- Author
@webmavern: I hope you like it. Thanks for stopping by and let me know how you like it or if you made any changes that others may like.
- Author
@vineliner57: The photos are my own. Glad you liked them and hope you get a chance to make this recipe.
Love new things.. to me. I have never had Moroccan food before so this is a real treat to see. Yay, soon to be seen on a table near me!
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@kathysart: It doesn't taste like a usual stew, so you may want to tweak it to taste. I hope you like it. My husband really does.
Thanks for the great stew recipe. I haven't made moroccan for a while and will make a fantastic new addition to the meal planning.
This looks great. I love the smell of Moroccan food as it's cooking. The spicy aroma is wonderful.
Thanks for sharing your recipe! It sounds very tasty without being too spicy, just right for me. We'll have to give it a try.
Thank you for your delicious recipe and congrats for your great lens!
You are quite correct about cinnamon and it's antioxidant properties. Love the Moroccan stew pictures!
This is another stew to try. Thanks for sharing.
I have bookmarked this lens and will make this stew soon. It looks delicious. Thank you.
That stew has dual appeal to the eye and the imaginary portion of my palate. Thanks for sharing. I hope to try it soon.
Your Moroccan stew sounds and looks alluring. I like both butternut squash and Craisins and am surprised to see them in a stew....and yummily so! My Mom has been very sensitive to both garlic and onions for years, so I sure do understand the need some have to make substitutions because she can get very sick for days and is also sensitive to citrus, so can't use lemon either. Beautifully and deliciously presented! :)
looks wonderful, I will try it this next Monday, Nice Lens
I'd try it.
This looks delicious.
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@Camden1: Or maybe even breakfast :) Thanks for visiting Camden.
- Author
@timetoact: Thanks for visiting my stew recipe. I made some yesterday and my husband had it for breakfast and then again for dinner. He took the remaining stew for lunch today. It actually takes better the second day. I hope you get a chance to make it. Appreciate your visit and comment.
Yummy! Sounds like a wonderful (and healthy) dish for a cold evening!
Thanks for making the recipe printable. It's printed and I hope my wife will prepare it soon.
This has lots of healthy ingredients. I didn't know cinnamon was so healthy.
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