Moroccan Bean And Rice Stew Pressure Cooker Recipes

MOROCCAN BEAN AND RICE STEW (PRESSURE COOKER)

Moroccan Bean and Rice Stew (Pressure Cooker) image

From a cookbook which shall not be named, because I only found three or four of the recipes of interest. This is one this is one I found interesting. Untried, so let me know how it is! Use vegetable broth instead of chicken broth to make it vegan. "Dried chick peas triple in volume after soaking and cooking, so you may need to reduce the amount of onions or tomatoes depending upon the size of your cooker. Make sure you do not fill the cooker more than half full."

Provided by zeldaz51

Categories Beans

Time 50m

Yield 8 serving(s)

Number Of Ingredients 12

Ingredients

2 1/2 cups water
1 1/2 cups dried garbanzo beans, soaked and drained
5 1/2 cups chicken broth
1 1/2 cups canned Italian plum tomatoes, drained and chopped
1 cup lentils
1 cup fresh Italian parsley, stemmed and chopped
1/2 cup brown rice
2 medium yellow onions, finely chopped
1 tablespoon tomato paste
1 teaspoon coarse-ground black pepper
1/2 teaspoon crumbled saffron thread
salt, pepper to taste

Steps:

Put soaked chick peas and the water into the pressure cooker, bring to high pressure, cook 10 minutes. Reduce pressure quickly under cold water, add remaining ingredients, return to high pressure, and cook for 30 more minutes. Let pressure fall on its own. Can be made in advance and kept 3 days in refrigerator.

Nutrition Facts : Calories 257.1, Fat 3.8, SaturatedFat 0.6, Sodium 548.8, Carbohydrate 42.2, Fiber 10.2, Sugar 7.4, Protein 14.7

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

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