Serves 6
There's something about the warmth and complexity of the spices in Moroccan cuisine that inspires me to create new dishes using them. This stew offers a heaping serving of black beans, chickpeas, and lentils, along with yellow-fleshed sweet potatoes that simmer in a fragrant, intoxicating broth infused with cinnamon, cumin, coriander, ginger, fennel, garlic. Individual servings can be finished with slices of dried roasted figs, a nice touch if serving to guests.
1 tablespoon water
1 teaspoon cumin seed
3/4 teaspoon ground cumin
1 1/2 teaspoons cinnamon
1 teaspoon ground coriander
1/2 teaspoon turmeric
1/2 teaspoon fennel seeds
1 teaspoon dried basil
3/4 teaspoon sea salt
Few pinches cayenne pepper (optional; I don’t use it since our kids will find it too hot)
Freshly ground black pepper to taste
1 1/2 cups onion, diced
3-4 medium-large cloves garlic, minced or grated
3 – 3 1/2 cups yellow or orange-fleshed sweet potato, diced
1 can (14 ounces) black beans, rinsed and drained
1 can (14 ounces) chickpeas, rinsed and drained
1 cup dry red lentils, rinsed
3 cups vegetable stock
3 1/2 cups water
1 1/2 tablespoon freshly grated ginger
1 teaspoon cumin seed
3/4 teaspoon ground cumin
1 1/2 teaspoons cinnamon
1 teaspoon ground coriander
1/2 teaspoon turmeric
1/2 teaspoon fennel seeds
1 teaspoon dried basil
3/4 teaspoon sea salt
Few pinches cayenne pepper (optional; I don’t use it since our kids will find it too hot)
Freshly ground black pepper to taste
1 1/2 cups onion, diced
3-4 medium-large cloves garlic, minced or grated
3 – 3 1/2 cups yellow or orange-fleshed sweet potato, diced
1 can (14 ounces) black beans, rinsed and drained
1 can (14 ounces) chickpeas, rinsed and drained
1 cup dry red lentils, rinsed
3 cups vegetable stock
3 1/2 cups water
1 1/2 tablespoon freshly grated ginger
In a large pot over medium heat, add the tablespoon of water with the spices and salt. Cook for a couple of minutes, and then add the onion, garlic, and sweet potato. Stir through, cover, and cook for about 7-8 minutes, stirring occasionally, until the onions have started to soften. Add all remaining ingredients except ginger, and increase heat to high to bring to boil. Once at a boil, reduce heat to medium-low, cover, and cook for 20-25 minutes, until lentils are fully dissolved. Add fresh ginger, stir through, and serve.
Notes:
- Before serving this soup, you could stir in several cups of baby spinach or chopped chard until just wilted.
- This makes a decent batch. You can portion and freeze some of this soup, as it thaws and reheats very well.
Per serving:
- Calories: 381
- Fat: 2.8 g
- Saturated Fat: .3 g
- Calories from Fat: 3.1
- Cholesterol: 0 mg
- Protein: 21 g
- Carbohydrates: 71 g
- Sugar: 7.5 g
- Fiber: 19.2
- Sodium: 397 mg
- Calcium: 153 mg
- Iron: 7.5 mg
- Vitamin C: 17.4 mg
- Beta Carotene: 6136 mcg
- Vitamin E: 0.8 mg
Recipe from Let Them Eat Vegan by Dreena Burton of www.plantpoweredkitchen.com.
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