Moroccan Vegetable Stew with Couscous

Name: Moroccan Vegetable Stew with Couscous
Cook time: 45 min
Total time: 45 min
Cuisine: Moroccan, African
Ingredients: 1 medium onion; 2 medium carrots; 2 small parsnips; 1 courgette; 1 medium orange; 1 x 15ml spoon vegetable oil; 1 x 400g can chickpeas; 1 x 400g can chopped tomatoes; Bunch (20g) fresh coriander; 1 x 15ml tomato purée spoon; 1 x 5ml spoon turmeric; 1 x 5ml spoon ginger; ½ x 5ml spoon ground cinnamon; 700ml boiling water; Ground black pepper (optional); 200g couscous

14 steps

Cook:45min

The chickpea originated in the Middle East about 7,500 years ago. It is a source of protein and fibre. This dish is served with another ancient and nutritious ingredient, couscous.

Updated at: Thu, 17 Aug 2023 11:28:14 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories396.3 kcal (20%)

Total Fat6.7 g (10%)

Carbs71.9 g (28%)

Sugars7.3 g (8%)

Protein14.2 g (28%)

Sodium438.3 mg (22%)

Fiber11.4 g (41%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

15mlvegetable oil

1 x 400gcan chickpeas

1 x 400gcan chopped tomatoes

20gfresh coriander

1 x 15mltomato purée

spoon

5mlturmeric

1 x 5mlginger

0.5 x 5mlground cinnamon

700mlwater

boiling

ground black pepper

optional

200gcouscous

Instructions

Step 1

Wash all the vegetables.

Step 2

Peel and finely chop the onion.

Step 3

Heat the oil in the saucepan over a medium heat. Add the chopped onion and cook gently for about 5 minutes with the lid on the pan. Stir occasionally.

Step 4

Peel the carrots and parsnips, then chop them, along with the courgettes, into 1cm round pieces. Grate the orange zest and squeeze the juice.

Step 5

Add the carrots and parsnips to the saucepan. Sauté gently for 5 minutes.

Step 6

Open the can of chickpeas and drain them using a colander. Open the can of chopped tomatoes.

Step 7

Chop the coriander stalks and put to one side, chop the leaves and save to add to the couscous.

Step 8

Add the chickpeas, tomatoes, tomato purée, chopped coriander stalks and spices to the pan.

Step 9

Measure 600ml of boiling water into the measuring jug.