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Moroccan Vegetable Stew

Moroccan Vegetable Stew--these vibrant colors were captured before simmering the vegetables.

Moroccan Vegetable Stew--these vibrant colors were captured before simmering the vegetables.

We've had a stretch of unseasonably cold weather in Maine this week, on top of the busy build-up to the holidays. It is the perfect week to serve a pot of fragrant, tasty vegetable stew on Sunday evening, with leftovers ready to warm up for lunch throughout the week.

Although I used my favorite cast iron Dutch oven to prepare this dish, you could easily use a 6-quart stockpot instead.

Moroccan Vegetable Stew

This vegan stew will “wow” all your senses with its exotic aroma and blend of flavors. Ras el hanout is a Moroccan spice blend. If you buy it ready-made, you can substitute 2 tablespoons for all of the spices in this recipe. It's OK if you have to omit one or two of the spices in this recipe; every ras al hanout is a little different anyway. This type of stew is traditionally served over couscous, which is a wheat product. For an IBS-friendly meal, serve this stew over couscous made of brown rice instead.

Ingredients:

3 tablespoons garlic-infused oil
1 bunch scallions, green part only, thinly sliced
2 tablespoons fresh ginger peeled and minced
1 teaspoon salt
½ teaspoon ground cinnamon
1 teaspoon ground turmeric
1 teaspoon ground cumin
¾ teaspoon ground black pepper
½ teaspoon ground coriander
¼ teaspoon cayenne pepper (optional)
½ teaspoon allspice
½ teaspoon nutmeg
1 large sweet potato peeled and cut into ½-inch cubes
1 small eggplant (1/2 pound), peeled, and cut in ½-inch cubes
1 small zucchini (1/2 pound), cut into ½-inch cubes
3 cups canned diced or chopped tomatoes
1 large yellow bell pepper, chopped
2 cups water
16-oz. can chickpeas, drained and rinsed

Procedure:

  • Warm garlic-infused olive oil over medium-high heat in an 8-quart kettle until fragrant. Add the scallion greens and minced ginger. Sauté briefly, then measure all of the seasonings into the pot. Stir together for several minutes.
  • Add remaining ingredients and bring to a boil. Turn the heat down to low, cover tightly and simmer until all the vegetables are tender, 30-45 minutes. Serve over brown rice couscous.

Serves: 6

For a printable PDF version of this recipe, click here.  Or, you can view it on the web site of my client, VSL#3 high potency probiotic medical food.