Tuesday, January 26, 2010
This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice. Yield: 6 servings
Here's what you need:
•1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
•1 large size yellow onion, finely chopped
•2 large size red bell peppers, seeded and chopped
•2 or 3 garlic cloves, minced
•1 teaspoon agave nectar or pure maple syrup
•1 teaspoon ground coriander
•1/2 teaspoon ground cinnamon
•1/2 teaspoon ground cumin
•1 teaspoon grated or minced fresh ginger
•1/2 teaspoon saffron
•2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
•1 can (15oz) diced tomatoes, undrained
•1 can (15oz) chickpeas drained and rinsed
•Salt and pepper to taste
1.Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
2.Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
3.Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.
Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.