Moroccan Chickpea Stew with Herbed Israeli Couscous (2 Portions)

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  • 7/28/2019 Moroccan Chickpea Stew with Herbed Israeli Couscous (2 Portions)

    1/2

    TOMATOSHERPA

    INGREDIENTS (MAKES 2 SERVINGS)

    Morrocan Chickpea Stewwith Herbed Israeli Couscous

    JULY 22 - 26, 2013 | RECIPE # 0040

    We created a robust spice blend to enhance

    favors o the best summer zucchini and root

    vegetables. This mix which includes ginger

    and turmeric combine to make a traditional

    Moroccan favor. We also love this dish because

    it is quick to prepare. Cutting the vegetables into

    small pieces saves cooking time and the potatos

    starch helps it thicken quickly.

    PREP TIME: 10 MINUTES ACTIVE TIME: 35 MINUTES | VEGAN DAIRY FREE

    One cup o zucchini has 36 calories and is high in dietary fiber, which aids digestion, curbs overeating, and the fiber

    in zucchini helps lower cholesterol too! Because dietary fiber promotes healthy digestion, zucchini help prevent toxins

    rom settling. Moreover, vitamins C and A, as well as olate, ound in zucchini act as powerul antioxidants that fight

    oxidative stress that can lead to various types o cancer.

    1

    6 oz. Potato

    4 oz. Carrot

    3 oz. Zucchini

    Cup Israeli Couscous

    1 Tbsp. Tomato Paste

    1 Cup + 118 Cups Water*

    1 Red Onion

    2 Tbsp. Olive Oil*

    1 oz. Peanuts

    Morrocan Spice Mixture

    16 oz. Chickpeas710 oz. Parsley

    1 Lemon

    tsp. + tsp. Salt*

    not included*

    1. Knife and cutting board 2. Medium pot

    3. Small pot 4. Measuring cup2

    34

    Per Serving:

    Calories: 658

    Fat: 24 g

    Sodium: 1375 mg

    Fiber: 19 g

    Protein: 20 g

  • 7/28/2019 Moroccan Chickpea Stew with Herbed Israeli Couscous (2 Portions)

    2/2WWW.TOMATOSHERPA.COM | [email protected] | 415.306.15752013 TOMATO SHERPA LLC

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    Instructions: Morrocan Chickpea Stew with Herbed Israeli Couscou

    Q Chop the potato, carrot, and onion into approximately

    pieces set aside together.

    Q Chop zucchini and set aside or later.

    Q Heat 1 Tbsp. olive oil in a medium pot over medium

    heat.

    Q Cook the carrot, potato, and onion or 5 mins, stirring

    occasionally.

    Q While the vegetables are cooking start the couscous.

    Q To cook the vegetables, stir in zucchini, spice mix, 1 cup

    water, and 1 Tbsp. tomato paste. Let cook or about

    5 minutes.

    Q While the stew cooks remove the stems and finely chopthe parsley. Set aside or couscous.

    Q Cut the lemon into wedges and set aside or finished

    dish.

    Q Heat 1 Tbsp. oolive oil in a small pot.

    Q Add couscous and lightly toast or a minute or two.

    Q Add 118 cups water, tsp. salt, bring to a light simmer,

    and let cook covered. Stirring occasionally, and cookbetween 10 to 15 mins until all water has been absorbed.

    Q Remove rom heat and leave covered.

    If you dont have olive oil, feel free to substitute another type of mild

    cooking oil.

    Q Ater 5 minutes, add the chickpeas and stir until well

    integrated; cover and let simmer or 3 - 5 more minutes.

    When stew is thick and veggies are sot, you are done!

    Q Once couscous is finished stir in parsley.

    Q Top stew with the peanuts and serve with couscous and

    lemon wedges.

    The lemon goes particularly well with the couscous.