Seven Vegetable Moroccan Stew

Posted in:
Prep: 15 min
Cook: 460 min
Dietary: , , , ,
Serves:
4
Cost: $

Ingredients

  • olive oil spray
  • 1 large onion diced
  • 2 large carrots sliced into 2cm thick rings
  • 300g pumpkin cut into 2cm cubes
  • 1 red capsicum deseeded and chopped into medium sized pieces
  • 3 garlic cloves finely chopped
  • 200g frozen broad beans
  • 400g can chopped tomatoes
  • 3 teaspoons harissa
  • 1 teaspoon ground turmeric
  • 2 tablespoons fresh root ginger peeled and finely chopped
  • 250 millilitre vegetable stock
  • ground pepper
  • 4 cups cooked couscous
  • 125 grams okra sliced thickly
  • 1 tablespoon olive oil
  • 1 lemon juiced
  • 4 tablespoons sultanas
  • mint leaves to garnish

Directions

  1. Heat a large non-stick frypan to medium heat and spray with oil
  2. Add onion and fry until lightly browned (approx 5 min)
  3. Stir in carrots, pumpkin, red capsicum, garlic, broad beans and tomatoes. Mix in harissa, turmeric and ginger. Stir in the stock and season with salt and pepper.
  4. Bring mixture to the boil and continue to stir
  5. Transfer the mixture into a slow cooker pot, ensuring the vegetables are beneath the surface of the stock
  6. Cover and cook on low for 6-8 hours or until the root vegetables are tender
  7. Stir in okra, cover and cook on high until the okra are tender but still bright green (approx 15 – 20min)
  8. In a bowl, add (pre-cooked) couscous and stir in olive oil, lemon juice and sultanas
  9. Divide couscous mixture between 4 plates and top with stew
  10. Garnish with torn mint leaves and serve immediately

Serves in 1 portion

  • Vegetables3 1/3
  • Fruit3/4
  • Cereals2
  • Unsaturated Spreads/Oils1

Tips

Harissa is a paste made from chilles, oil, garlic and coriander and is widely available in Australian supermarkets

This dish is a great way to increase the amount and variety of vegetables in your diet

Can be easily portioned and frozen. Reheat for a quick and tasty meal - great for work lunches!

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