I love this dish and I make it every other week
Moroccan Vegetable Stew
1 onion, chopped
3 garlic cloves, chopped
1 teaspoon of turmeric
1 teaspoon of ground ginger
2 teaspoons of cumin
2 teaspoons of cinnamon
Â˝ teaspoon of chilli flakes (optional)
400g tin of chopped tomatoes
400g tin of chickpeas, drained
400g butternut squash, chopped into 1â€ť cubes (no need to peel, just scrub clean first and remove any blemishes)
2 large courgettes, sliced (zucchini)
2 carrots, peeled and sliced
Â˝ stock cube dissolved in 9 fl oz water
1.Put all spices into a large saucepan and heat for 60 seconds, stirring all the time. This develops the flavour of the spices in the absence of oil. Take the saucepan off the heat and keep stirring for a couple of minutes. What ever you do donâ€™t let the spices burn or youâ€™ll have to start all over again!
2.Add a couple of tablespoons of water and the onion and cook for 3 mins until translucent do not let pan dry out add a little more water if necessary.
3.Add tomato, chickpeas and sultanas, carrot and stock, bring to boil, reduce heat and simmer for 15 mins.
4.Add the butternut squash, courgettes and cook for a further 15 mins or until vegetables are cooked.
5.Serve with, rice, pasta or potatoes
I double this amount and put a whole butternut squash in. It freezes well although the butternut squash is softer when it is defrosted.
These are the nutritional values per the Chron-O-Meter. They are the raw values, but remember you will be consuming everything in the pan.
Per 400g serving
Fat 2.4g (10% of calories)
Protein 9.4 g
Sodium 248 mg
Calcium 182 mg