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.