Moroccan Vegetable Bean Stew

 

 

The original recipe used 1/3 cup of oil to saute the vegetables.  The sauce was hot olive oil with some red pepper and cumin.  I have lightened up this recipe by leaving out all of the oil.  For the sauce I have substituted a sweet chili sauce.  If you prefer a milder flavor, skip the sauce.

2 1/2 cups chopped onion (one large onion)
2 cups chopped red and green bell peppers
1 teaspoon ground coriander
1/2 teaspoon cinnamon
5 cups peeled and cubed sweet potatoes
1 can diced tomatoes (15 ounces)
1 can garbanzo beans, undrained (15 ounces)
juice of one lemon
1/2 teaspoon saffron threads  (optional)
3 cups chopped zucchini

Coat a 5 quart pot with spray oil.  Add the onions, peppers, coriander and cinnamon.  Saute for about 5 minutes. 
Add the sweet potatoes, garbanzo beans with the liquid, lemon juice and saffron.  Bring to a boil.  Cover ans simmer about 15 minutes or until the sweet potatoes are almost done.  Add the zucchini and cook another 5 minutes.

Serve with couscous if desired.  I like mine with just 2 tablespoons of the sweet chili sauce for a little kick.

Makes about 12 cups or 6 two cup servings.  Each serving has 243 calories (without the sauce or couscous.)

 

Sweet Chili Sauce

 

1 cup water

1 cup rice vinegar

1 cup evaporated cane juice

1 teaspoons fresh ginger root, minced

1 teaspoon garlic, minced

1-2 teaspoons dried red chili pepper

2 teaspoon ketchup

2 teaspoons cornstarch

2 tablespoons water

 

Place everything except the cornstarch and 2 tablespoons of water in a small sauce pan and bring to a boil.  Turn heat down and simmer for about 10 minutes.

Mix the cornstarch and two tablespoons water.  Quickly stir into the hot sauce.  Bring back to a boil and cook one more minute.  Remove from heat and cool.

This keeps well in the refrigerator for several weeks.

 

Makes 2 cups.  Each 1 tablespoon serving has 27 calories.

Note: I will try for a better photo the next time I make this.  My house was cold and the food hot, so you see a bit of steam in the photo.

 

Cabbage and Edamame Soup

 

I think of this soup as the antidote to holiday eating.  Most of us tend to overindulge during the holidays and this soup helps to balance that.  It is chock full of great vegetables and edamame for a protein boost.  It is non-fat, low calorie, high fiber and just tastes really good.  Try a big bowl of this before your next holiday party and you will find you feel full and consume less unhealthy foods.

Edamame are edible, green, immature soybeans.

This makes a huge pot of soup to keep in the fridge or freezer.  If you prefer you can make a half recipe.  Play with the seasonings, but keep the salt to a minimum.

 

2 cups chopped onions

2 cups chopped celery

4 cups sliced carrots

2 cups sliced mushrooms

2 cups sliced zucchini

1 1/2 cups diced green pepper

2 cups fresh or frozen shelled edamame

8 cups shredded green cabbage

2 teaspoons minced garlic

2 teaspoons dried parsley (or 2 tablespoons minced fresh parsley)

1/4 teaspoons black pepper

1 tablespoon vegetable soup base (I used Better Than Bouillon Vegetable Base)

2 cans (28 ounces each) crushed tomatoes

8 cups water

 

Coat an 8 quart or larger stock pot with spray oil.

Saute the onions and celery over high heat.  add the remaining fresh vegetables as you prepare them, stirring with each addition.

Add the water, tomatoes, and seasonings.  Bring to a boil.  Reduce heat to simmer, cover and cook until vegetables are done (20-30 minutes)

 

Makes 22 cups.  Each cup has just 66 calories.