Moroccan Chickpea Stew with Whole-Wheat Couscous
Passata is a great flavor-enhancing pantry staple to have on hand for soups, stews, sauces and chilies. Here, we’ve added the jarred purée to warmly spiced chickpeas to make a vibrantly colored, rich-tasting vegetarian stew.
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Ingredients
- 1 tsp olive oil, divided
- 1 red onion, finely chopped
- 1-inch piece fresh ginger, peeled and minced
- 2 cloves garlic, minced
- 2 carrots, diced
- 1 turnip, diced
- 1 red bell pepper, diced
- 1/2 tsp ground cumin
- 1/2 tsp sea salt, divided
- 1/4 tsp plus 1/8 tsp ground cinnamon
- 1/4 tsp ground coriander
- 1/8 tsp ground cayenne pepper
- 2 15-oz BPA-free cans unsalted chickpeas (aka garbanzo beans), drained and rinsed
- 1½ cups jarred unsalted puréed strained tomatoes (aka passata)
- 2 tbsp unsweetened raisins
- 2 tbsp fresh orange juice
- 1 tsp raw honey (TRY: Wholesome! Organic Raw Honey)
- 1 cup whole-wheat couscous
- 2 tbsp chopped fresh cilantro
Preparation
- Brush a Dutch oven or large heavy-bottomed saucepan with 1/2 tsp oil and heat on medium. Add onion, ginger and garlic and sauté, stirring frequently, until softened, about 3 minutes. Add carrots and turnip and sauté for 5 minutes. Add bell pepper, cumin, 1/4 tsp salt, cinnamon, coriander and cayenne and sauté until bell pepper is tender, about 7 minutes.
- Stir in chickpeas, tomatoes, raisins, orange juice, honey and 1 cup water and bring to a boil. Reduce heat to medium-low, cover and simmer for 20 to 25 minutes more, until all vegetables are tender and liquid has reduced.
- Meanwhile, to a heat-proof bowl, add couscous and 1¼ cups boiling water. Stir in remaining 1/2 tsp oil and 1/4 tsp salt. Cover and let stand until tender, about 5 minutes. Fluff with a fork and divide among bowls. Top with chickpea mixture and cilantro, dividing evenly.
Nutrition Information
- Serving Size 1 1/2 cups stew and 3/4 cup couscous
- Calories 470
- Carbohydrate Content 94 g
- Cholesterol Content 0 mg
- Fat Content 4 g
- Fiber Content 18 g
- Protein Content 19 g
- Saturated Fat Content 0 g
- Sodium Content 347 mg
- Sugar Content 18 g
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 0 g