January 27, 2015
Rockin' Moroccan Stew
One 14-ounce can (400g) diced tomatoes, with juice
Two 15-ounce cans (850g) garbanzo beans (chickpeas)
1 tablespoon vegetable oil
¾ cup (170g) white onions, diced
⅜ cup (90g) celery, diced
1 teaspoon ground ginger
1 teaspoon ground turmeric
1 teaspoon black pepper
½ teaspoon ground cinnamon
1 teaspoon ground nutmeg
1 quart (900ml) low-sodium vegetable broth
½ cup (115g) long grain brown rice, uncooked
¼ cup (small bunch) fresh cilantro (coriander), chopped
1 teaspoon fresh lemon juice
Open the canned tomatoes (keep the juice) and garbanzo beans. Drain and rinse the beans.
Heat the oil over medium high in a large stockpot. Add the onions and celery and sauté until softened.
Add the ginger, turmeric, pepper, cinnamon and nutmeg and cook, stirring constantly, for 1 minute.
Add the canned tomatoes with juice, the vegetables and garbanzo beans and stir well. Reduce the heat to medium-low. Cover and simmer for 1 hour.
Add the rice to the stew, cover it again and return to a simmer for 30 minutes.
Add the cilantro and lemon juice. Cook uncovered for 5 minutes.
Serve with whole-grain pita triangles for a complete meal.
(Recipe from the Monterey Peninsula [California] Unified School District. Also available as a 50-serving recipe.)
All figures are per serving (assumes 6 servings).
Fat: 19 g
Carbs: 80 g
Fiber: 8 g
Protein: 14 g
Sodium: 530 mg