nutritional information

Per Serving:

  • Calories: 181
  • Protein: 4 g
  • Total Fat: 5 g
  • Saturated Fat: 1 g
  • Carbohydrates: 33 g
  • Cholesterol: 0 mg
  • Sodium: 481 mg
  • Fiber: 7 g
Vegan

Moroccan Stew

Moroccan Stew

Serves 6

The Berber spice mixture used in this recipe may be refrigerated in a sealed jar for up to two weeks or stored in the freezer for up to three months. It is excellent as a spice rub for grilled eggplant, zucchini, and tofu.
Berber Spice Mixture
  • 2 Tbs. cumin seeds or 1 tsp. ground cumin
  • ½ Tbs. fennel seeds
  • 1 Tbs. black peppercorns
  • 1 Tbs. whole allspice berries
  • 3 whole cloves
  • ½ Tbs. coriander seeds
  • 1 Tbs. grated, peeled fresh ginger root
  • Pinch saffron
  • 2 Tbs. sweet paprika
  • ½ tsp. cinnamon
  • ½ tsp. turmeric
Stew
  • 2 Tbs. olive oil
  • 1½ cups chopped onions
  • 1 cup chopped green bell pepper
  • 1 cup chopped red bell pepper
  • 3 cups peeled and chopped potatoes
  • 1 small butternut squash, peeled, seeded, and chopped
  • 2 cups peeled, chopped carrots
  • 2 cups chopped tomatoes
  • 3 cloves garlic, minced (1 Tbs.)
  • 4 cups water or vegetable broth
  • Salt to taste
  • ¼ cup chopped fresh parsley

1. To make Berber Spice Mixture: In small bowl, combine all ingredients; set aside.

2. To make Stew: In large saucepan or Dutch oven, heat oil over medium heat. Add onions, bell peppers, potatoes, butternut squash, carrots, tomatoes, garlic, and 1½ Tbs. Berber Spice Mixture, and cook, stirring occasionally, 3 to 5 minutes. Add water, cover, and simmer until vegetables are tender, 20 to 25 minutes. Salt to taste; garnish with parsley.

December 1998 p.36

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comments

The directions for this stew were confusing, and do not include all ingredients. I made it as I assume was intended, and it's just OK. It is unclear to me why all the spices were added whole, on top of other ingredients. I should have trusted my instincts, and cooked the spices in another pan, allowing them to "bloom" (toast, pop, release their oils) like in Indian recipes, before adding to the pot. The other reviewer probably had a much better experience, as she trusted her instincts, and ground all the spices first. But, to be fair, my husband loved this recipe, and didn't mind the coughing and choking every time he bit into a whole peppercorn or allspice berry.

holagata - 2011-03-17 15:05:12

This spice complex (the Berber Spice) is exquisite. I ground it up in a coffee grinder, however, so that the pepper and allspice berries were not such a distraction when eating. A beautiful recipe that can easily be made into a hearty soup by adding cooked rice and lentils.

K8ydid - 2011-02-06 21:23:29

this looks wonderful, I want so much to go vegetarian, but worry about protein and calcium. what is the general protein and calcium requirements for older adults?

Anonymous - 2011-04-27 07:01:06