Cookbook

Moroccan Chickpea and Vegetable Stew with Quinoa :rectnt

Moroccan Chickpea and Vegetable Stew with Quinoa

Fragrantly seasoned, colorful vegetable and chickpea stew, served over fluffy, protein-rich quinoa - considered by many to be a "superfood" - rather than the more traditional couscous. This satisfying, nutritious meal-in-a-bowl is high in fiber (and flavor!), but very low in calories. For non-vegetarians, this stew may be served with grilled meat of choice.
Ingredients:

Stew:
5 carrots, well scrubbed, then cut crosswise in 1/2-inch slices
3 summer squash (I used a combination of zucchini and yellow crookneck), cut in quarters lengthwise, then cut crosswise into 1/2-inch pieces
3 onions, coarsely chopped
1 cup shredded green cabbage
2 (15-ounce) cans chickpeas, rinsed and drained
1 (15-ounce) can crushed tomatoes
2 cups water (I just filled the emptied crushed tomatoes can)
1 Tablespoon McKay's chicken-style seasoning
1/2 Tablespoon minced garlic (3 cloves)
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon fresh ginger, grated
1 (3-inch piece) cinnamon stick
1/2 cup fresh cilantro, chopped
1/2 cup fresh parsley, chopped
1 Tablespoon lemon juice
Quinoa:
1 cup uncooked quinoa
2 cups water
1 Tablespoon McKay's chicken-style seasoning

Instructions:

In a large saucepan, combine all the Stew ingredients, except the cilantro, parsley, and lemon juice; bring to a boil over high heat, stirring occasionally, then reduce heat to medium-low, cover and cook gently for 30 minutes, or until the vegetables are tender.
Meanwhile, to prepare the quinoa, in a medium saucepan, combine the quinoa, water and chicken-style seasoning; bring to a boil over high heat, then reduce heat to medium-low, cover, and cook gently for 12 to 15 minutes, or until the quinoa is transparent and the curly germ separates from the body of the seed.
Set the saucepan off the stove and allow the quinoa to stand for 3 minutes, then fluff grains with a fork.
About 5 minutes before serving, stir the chopped cilantro and parsley and lemon juice into the stew, then continue simmering while serving the quinoa as described in the next step.
(For brightest flavor and color, the minced herbs should not be cooked more than a few minutes).
To serve, place a heaping Tablespoonful of the cooked quinoa into individual soup bowls, then cover with a generous serving of stew.


Recipe by LuAnn Bermeo; loosely adapted from A Tale of 12 Kitchens, by Jake Tilson.

Nutrition Profile (per single 12-ounce serving):
Calories: 213; Total Fat 2.3g; Cholesterol 0mg; Sodium 554mg; Potassium 767mg; Carbohydrates 42g; Fiber 9g; Sugar 6g; Protein 8g.

SOUPS and STEWS #8

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