This aromatic Moroccan vegetable stew is very versatile. Substitute your favorite vegetables, or even add some dried fruit — raisins or apricots, for example. And although it’s a vegetable stew, feel perfectly free to add some beef or chicken after the onion and bell pepper are cooked, or add some fish such as cod during the last 15 minutes.
Yes, there are a lot of ingredients in Moroccan vegetable stew, but once the chopping is finished there’s not much to do but stir a bit, and sit back and wait for it to cook. It also makes a lot of stew. Freeze some in individual servings, for quick meals later, on extra-busy days.
Both olive oil and coconut oil are excellent choices for fats; turmeric is beneficial in countless ways, and is under study for possible benefits in Parkinson’s disease as well. Garlic, ginger, cumin, cayenne and cinnamon benefit heart, brain, digestion, and blood sugar. The vegetables and legumes (chickpeas and red lentils) are very high in fiber, which feeds the gut microbiome and boosts colon health.
If you need to avoid gluten, choose brown rice to accompany the dish. If you need to avoid dairy, omit the yogurt. And if you like spice, offer diners harissa, a traditional spicy Moroccan condiment.
Moroccan vegetable stew
2 Clove Garlic, minced
1 Tbsp Grated Ginger Root
1 Tsp Turmeric, powder
1 Tsp Cumin
1/2 Tsp Cayenne (optional)
1 Cinnamon Stick, cracked
2 Tablespoons Olive Oil, or coconut oil
1 Med Onion, halved vertically and sliced
1/2 Red Bell Pepper, cut in 1″ dice
1 Leek, sliced 1/2″ thick
4 Lg Carrots, sliced 1/2″ thick
4 Sm Potato, preferably small new potato, cut in 1/2″ pieces
1 Lg Jerusalem Artichoke, sliced 1/2″ (optional)
2 Tbsps Lemon Juice
1/2 Pound Pumpkin, or butternut squash, or other winter squash, peeled, seeded, and cut into 1-inch cubes
2 Med Zucchini, sliced 1/2″ thick
4 Cups Water, or chicken or vegetable broth
1/2 Cup red lentils, dry
1 Can Chickpeas (garbanzo beans)
1/2 Cup Green Beans, cut in 2″ lengths
2 Teaspoons Salt
1 Pinch Ground Black Pepper, or to taste
3 C Brown Rice, couscous, or bulghur, cooked
Yogurt or Harissa, optional, for garnish
Gluten-free if Used With Rice
1. Heat a large (4-6 quart) pot over medium heat. Add garrlic, ginger, turmeric, cumin, cayenne, and cinnamon stick and heat, stirring about 2 minutes, until fragrant.
2. Add the oil, onion, and bell pepper, and cook, stirring, until slightly softened, 2 to 3 minutes. Add the leek, carrots, potatoes, Jerusalem artichoke, pumpkin, and zucchini, to the pot; cover and cook 10 minutes, stirring occasionally and watching to make sure it does not scorch.
3. Stir the water and lentils into the vegetable mixture; bring to a boil. Reduce heat to medium low, cover the pot, and simmer until the vegetables are tender, about 30 minutes.
4. Add the chickpeas and green beans to the stew. Season with the salt and pepper. Cover again and continue cooking until the lentils are mushy, about 15 minutes.
5. Serve with cooked hot bulghur, couscous, or brown rice. Garnish with yogurt or harissa if desired.
As always, be sure to check out Nutrition U Can Live With for more delicious and healthy recipes geared towards those with Parkinson’s Disease!
Per Serving (excluding garnish): 536 Calories; 7g Fat (12.1% calories from fat); 17g Protein; 103g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 570mg Sodium. Exchanges: 6 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat.
Tags: Healthy Brain, Healthy Heart, Easy-chew, High Fiber, Gluten-free (omitting couscous or bulghur), Dairy-free (omitting yogurt)