Moroccan Bean And Pepper Stew Recipes

MOROCCAN BEAN AND PEPPER STEW

Moroccan Bean and Pepper Stew image

Cinnamon, ginger and red pepper warms up the flavors of this bean stew that's filled with good nutrition. It's as easy to make as chili, but with terrific exotic flavors.

Provided by McCormick

Yield 6

Number Of Ingredients 19

Ingredients

1 tbsp olive oil
2 cups chopped yellow or red bell peppers
2 cups cubed peeled butternut squash
1 1/2 cups chopped onions
2 tsps McCormick® Cinnamon, Ground
1 tsp McCormick® Garlic Powder
1/2 tsp McCormick® Cumin, Ground
1/2 tsp McCormick® Ginger, Ground
1/4 tsp McCormick® Red Pepper, Ground
1/4 tsp McCormick® Sea Salt Grinder
1 can (16 ounces) chickpeas (garbanzo beans), drained and rinsed
1 can (15 1/2 ounces) red kidney beans, drained and rinsed
1 can (14 1/2 ounces) diced tomatoes undrained
1 cup water
3/4 cup vegetable broth
1/4 tsp McCormick® Cinnamon, Ground
1/4 tsp McCormick® Ginger, Ground
2/3 cup whole wheat couscous
1/4 cup golden raisins

Steps:

For the Stew, heat oil in 3-quart saucepan on medium-high heat. Add bell peppers, squash and onions; cook and stir 5 minutes or until vegetables are softened. Add cinnamon, garlic powder, cumin, ginger, red pepper and sea salt; cook and stir 1 minute. Stir in beans, tomatoes and water. Bring to boil. Reduce heat to medium-low; simmer, covered, 20 minutes or until vegetables are tender.
For the Couscous, bring broth, cinnamon and ginger to boil in medium saucepan on high heat. Remove from heat. Stir in couscous and raisins. Cover. Let stand 5 minutes or until the liquid is absorbed. Fluff couscous with fork.
Serve stew over couscous in large soup bowls. Sprinkle with chopped fresh mint and toasted sliced almonds, if desired.

Nutrition Facts : Calories 248 Calories

MOROCCAN VEGETABLE STEW

Moroccan vegetable stew image

This warming one-pot stew is packed with nourishing ingredients like fibre-full chickpeas and iron-rich lentils

Provided by Justine Pattison

Time 1h5m

Number Of Ingredients 18

Ingredients

1 tbsp cold-pressed rapeseed oil
1 medium onion, peeled and finely sliced
2 thin leeks, trimmed and cut into thick slices
2 large garlic cloves, peeled and finely sliced
2 tsp ground coriander
2 tsp ground cumin
½ tsp dried chilli flakes
¼ tsp ground cinnamon
400g can of chopped tomatoes
1 red pepper, deseeded and cut into chunks
1 yellow pepper, deseeded and cut into chunks
400g can of chickpeas, drained and rinsed
100g dried split red lentils
375g sweet potatoes, peeled and cut into chunks
juice 1 large orange plus peel, thickly sliced with a vegetable peeler
50g mixed nuts, such as brazils, hazelnuts, pecans and walnuts, toasted and roughly chopped
½ small pack coriander, roughly chopped, to serve
full-fat natural bio-yogurt, to serve (optional)

Steps:

Heat the oil in a large flameproof casserole or saucepan and gently fry the onion and leeks for 10-15 mins until well softened, stirring occasionally. Add the garlic and cook for 2 mins more.
Stir in the ground coriander, cumin, chilli and cinnamon. Cook for 2 mins, stirring occasionally. Season with plenty of ground black pepper. Add the chopped tomatoes, peppers, chickpeas, lentils, sweet potatoes, orange peel and juice, half the nuts and 400ml/14fl oz water and bring to a simmer. Cook for 15 mins, adding a splash of water if the stew looks too dry, and stir occasionally until the potatoes are softened but not breaking apart.
Remove the pan from the heat and ladle the stew into bowls. Scatter with coriander and the remaining nuts and top with yogurt, if using.

Nutrition Facts : Calories 482 calories, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 63 grams carbohydrates, Sugar 26 grams sugar, Fiber 15 grams fiber, Protein 18 grams protein, Sodium 0.6 milligram of sodium

MOROCCAN BEAN AND PEPPER STEW

Moroccan Bean and Pepper Stew image

I found this in the magazine "Shape" I think, Sept 2008? Very healthy and tasty. I subbed pumpkin for the butternut squash and regular dark raisins for the golden.

Provided by Halliy

Categories Stew

Time 32m

Yield 6 , 6 serving(s)

Number Of Ingredients 19

Ingredients

1 tablespoon olive oil
2 cups yellow bell peppers, chopped
2 cups pumpkin, peeled and cubed
1 1/2 cups onions, chopped
2 teaspoons cinnamon
1 teaspoon garlic powder
1/2 teaspoon cumin
1/2 teaspoon ginger
1/4 teaspoon red pepper
1/4 teaspoon sea salt
16 ounces garbanzo beans, drained and rinsed
15 ounces red kidney beans, drained and rinsed
14 ounces diced tomatoes, undrained
1 cup water
3/4 cup chicken broth
1/4 teaspoon cinnamon
1/4 teaspoon ginger
2/3 cup couscous
1/4 cup raisins

Steps:

For stew:.
Heat oil in a 3 quart on medium high.
Add bell pepper, squash, onion.
Cook and stir 5 minutes.
Add spices.
Cook and stir 1 minute.
Stir in beans, tomatoes, and water.
Bring to boil, then reduce heat to medium-low, cover and simmer 20 minutes.
For couscous:.
Bring broth, cinnamon, and ginger to boil on high heat.
Remove from heat.
Add couscous and raisins.
Stir, cover and let stand 5 minutes.
Serve stew on top of couscous.

Nutrition Facts : Calories 352.1, Fat 4.2, SaturatedFat 0.6, Sodium 428.6, Carbohydrate 66.4, Fiber 12.5, Sugar 7.9, Protein 15.2

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