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North African Moroccan Bean & Pepper Vegetarian Stew

Updated on February 20, 2017

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.

Image by thenibbler.com

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Where is Morocco? - A bit of info and fun facts.

Image credit google images
Image credit google images

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
The Food of Morocco

528 pages hardcover

 

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

Photo by favored1
Photo by favored1

Stew Ingredients

Stew Ingredients
Stew Ingredients

You Will Need

large stock pot with cover

knife

measuring cup

large spoon

Photo by favored1
Photo by favored1

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

Instructions

  1. Place broth, sweet potatoes, squash, peppers and craisins in a large pot. Cover and cook on medium heat for about 5 - 8 minutes.
  2. Add spices, kidney beans, chick peas, tomatoes and almonds. Bring to a boil and then turn down the heat to simmer.
  3. Cook for about 15 minutes covered or until squash and potatoes are tender. Remove from heat.
  4. Garnish with fresh cilantro and almonds if desired. May be served over brown rice.
Cast your vote for North African Moroccan Bean & Pepper Vegetarian Stew by Favored1

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

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    • smine27 profile image

      Shinichi Mine 3 years ago from Tokyo, Japan

      I love trying new foods like this.

    • favored profile image
      Author

      Fay Favored 3 years ago from USA

      @Mamabyrd: Thanks.

    • Mamabyrd profile image

      Mamabyrd 3 years ago

      This recipe look delicious and simple!

    • favored profile image
      Author

      Fay Favored 3 years ago from USA

      @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.

    • favored profile image
      Author

      Fay Favored 3 years ago from USA

      @KerryVor: Yep, I'm collecting them when I see one I can switch some of the ingredients. Nice to see you Kerry.

    • KerryVor profile image

      Kerry Voronoff 3 years ago from Sydney, Australia

      There are a lot of Vegetarian Indian dishes out there that don't contain garlic or onion. Cheers.

    • Diana Wenzel profile image

      Renaissance Woman 3 years ago from Colorado

      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.

    • Dusty2 LM profile image

      Dusty2 LM 3 years ago

      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!

    • ilovehaagendazs profile image

      ilovehaagendazs 4 years ago

      i feel hungry already!

    • favored profile image
      Author

      Fay Favored 4 years ago from USA

      @LiteraryMind: I agree, it does make a room smell nice.

    • favored profile image
      Author

      Fay Favored 4 years ago from USA

      @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.

    • favored profile image
      Author

      Fay Favored 4 years ago from USA

      @vineliner57: The photos are my own. Glad you liked them and hope you get a chance to make this recipe.

    • kathysart profile image

      kathysart 4 years ago

      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!

    • favored profile image
      Author

      Fay Favored 4 years ago from USA

      @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.

    • profile image

      BestGifts2U 4 years ago

      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.

    • LiteraryMind profile image

      Ellen Gregory 4 years ago from Connecticut, USA

      This looks great. I love the smell of Moroccan food as it's cooking. The spicy aroma is wonderful.

    • profile image

      webmavern 4 years ago

      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.

    • mrdata profile image

      mrdata 4 years ago

      Thank you for your delicious recipe and congrats for your great lens!

    • vineliner57 profile image

      Hal Gall 4 years ago from Bloomington, IN

      You are quite correct about cinnamon and it's antioxidant properties. Love the Moroccan stew pictures!

    • aesta1 profile image

      Mary Norton 4 years ago from Ontario, Canada

      This is another stew to try. Thanks for sharing.

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