Old Recipe Savoury,Savoury

Moroccan Stew

A one pot meal is the easiest method to achieve a nourishing meal loaded with fresh vegetables, beans, seasonings and dare I say it’s easy peasy! As a Gujarati, I am fully aware that we are yet to understand the concept of just one wholesome dish accompanied with rice or bread – we need many more varieties! But if this one dish has your carbs, proteins and fibre in one go – do we really need more?

I recommend, if you’re kids are young, start training them now!! It is not always necessary to have a full plate with a ton of varieties in order to get your nutrition – it’s about balancing them and filling up your stomach the right way.

This Moroccan inspired stew is a wonderful recipe that is extremely flexible – you can add whatever veggies you have in the fridge, leftover boiled beans, fresh or dried herbs – whatever takes your fancy.

This is also a substantial bowl for those on diets and the amount of oil can be well controlled.

The key to good flavoured food is very simple but requires much patience – low heat and long slow cooking. Add more garlic and herbs for an extra flavoured boost.

I also add a lemony-garlic yogurt sauce on top of the stew for a citrus cool flavour. The garlic cooked in ghee provides for the perfect amount of warmth.

About:

Broccoli, mushrooms, potatoes, sweet potatoes, zucchini, corn, baby corn… use any of the vegetables that you have stocked up. If you must cook the veggies beforehand, I suggest sautéing them in a non-stick pan, on high heat, with no oil for 10-15 minutes, stirring and covering alternatingly. The veggies should be semi cooked but crunchy and perhaps slightly grilled. This way, you still keep some of the nutrition

 

The Recipe
Serves Serves: 4 | Prep Time: 60 mins | Cook Time: 45 mins

Ingredients

  • Stew:
  • 2 onions, sliced
  • 8-10 garlic cloves, minced
  • 2 tomatoes, chopped
  • 6 tomatoes, crushed
  • 1 bay leaf
  • 2 tsp cumin
  • 2 tsp grounded coriander
  • 2 tsp paprika
  • 1 tsp sumac
  • 1 tsp cinnamon
  • 2 tsp dried mint
  • ½ cup black eyed beans, boiled (chora dal)
  • 1 cup cauliflower florets
  • ½ cup carrot juliennes
  • ½ cup red pepper juliennes
  • ½ cup green beans
  • ½ cup peas, boiled
  • ½ cup spring onions, chopped
  • ½ cup fresh mint
  • 2 tbsp olive oil
  • ¼ cup pistachios, chopped
  • Yogurt Sauce:
  • ½ cup yogurt
  • 1 tsp ghee
  • 4-5 garlic cloves, chopped
  • 2 tsp dried mint
  • Juice of half a lemon
  • Salt to taste
  • To serve:
  • Steamed rice

Instructions

  • Stew:
  • Sauté the onions and garlic with a bay leaf in the oil until fragrant.
  • Add in the cumin, ground coriander, cinnamon, paprika and sumac.
  • Then add in the chopped tomatoes and fry.
  • Add the vegetables and salt and cook, stirring frequently until the vegetables are cooked.
  • Pour in the crushed tomatoes puree with the beans, dried and fresh mint.
  • Cook and simmer for 15-20 minutes.
  • Yogurt Sauce:
  • Fry the garlic and mint in the ghee for a few minutes.
  • Pour it into the yogurt.
  • Squeeze in the lemon and add salt.
  • To Serve:
  • Serve the stew with some yogurt on top of rice.