Moroccan Vegetable Stew

Summary:

Spicy Moroccan vegetables in a delicious peanutty sauce served with wild rice and fresh flat leaf parsely.

Profile:

5 mins prep + 25 mins cook = 30 mins total; 4 servings @ 380 cals per serving.

Ingredients:

  • 2 sweet potatoes
  • 2 courgettes
  • 1 onion
  • 1 red pepper
  • 2 garlic cloves
  • 400g of chickpeas
  • 1tsp cumin powder
  • 1tsp curry powder
  • 1tsp chilli flakes
  • 1tsp cinnamon
  • 1tsp coriander leaf
  • Pinch of salt
  • 350ml of vegetable stock
  • 400g of tomatoes
  • 1 tbsp lemon juice
  • 2 tbsp peanut butter
  • 2 tbsp flat leaf parsley

Directions:

  1. Boil a kettle of water and cook the wild rice as per pack instructions (about 25 minutes).
  2. Meanwhile, crush the garlic; grate the ginger and cut the sweet potatoes, courgettes, onion and red pepper into similar sized pieces (about 1 inch).
  3. Heat the olive oil on a medium heat in a large pan, then add the garlic and ginger and fry gently for 1 minute to release the flavour. Then add the sweet potatoes, courgettes, onion, red pepper and salt then stirfry for about 5 minutes.
  4. Add the cumin powder, curry powder, chilli flakes, coriander leaf and stirfry for a further minute before adding the tomatoes, lemon juice and stock.
  5. Bring to a gentle simmer and keep simmering for about 20 minutes until all the vegetables are cooked. In the final couple of minutes stir in the peanut butter to warm through and thicken the sauce. Then serve with the rice, scattered with the fresh parsley.

Alternative Options:

Enjoy leftovers the next day with a pitta bread instead of rice for about the same calories or have for lunch with a green salad to save 150 calories per srving.