Moroccan Vegetable Stew
This Moroccan vegetable stew will fill your kitchen with wonderful aromas. It starts with a dry spice blend and you won’t need it all so you can save some for use later. Feel free to substitute fresh vegetables that you have on hand or add chickpeas, dried fruit, nuts or greens (spinach or kale is good!). The broth is wonderful over steaming couscous. And of course it’s healthy.
How Healthy is Moroccan Vegetable Stew?
- Garlic, ginger and turmeric are natural anti-inflammatories.
- An assortment of colorful vegetables provides lots of phytonutrients (and cooking tomatoes actually boosts the lycopene benefit!)
- The cooking method (stewing or braising) does not form chemicals that may be harmful! (like grilling or broiling.
Ingredients for Moroccan Vegetable Stew
For the Spice Blend:
- 1 tablespoon each of cumin seed, ground coriander, turmeric and paprika.
- 1 teaspoon cinnamon
- 4-6 whole dried allspice berries (or about 1 teaspoon of ground)
- 4-6 whole black peppercorns
- 2 big pinches of saffron
- 2 teaspoons dried fennel seed
For the Stew:
- 2 peppers (green red, orange or yellow)
- 1 butternut squash
- 1 large or 2 small onions
- 4-5 plum tomatoes
- 3 medium yukon gold potatoes
- 3-4 carrots
- fresh garlic and ginger
- fresh cilantro
- 1-2 cups water or vegetable broth
- 1-2 teaspoon salt, or to taste
Method for Moroccan Vegetable Stew
- Make the spice blend: toast the seeds first in a sauté pan over medium heat or in a 350-degree oven for 5-10 minutes. Place seeds, along with other spices, in grinder and process until there are no longer big pieces!
- Prepare the vegetables: clean the peppers, onions, carrots, squash and potatoes and cut into bite size pieces. Seed and chop the tomatoes.
- Mince 3-4 garlic cloves along with a piece of fresh peeled ginger about the size of a walnut.
- Heat several tablespoons olives oil in a wide shallow lidded pan. When hot (but not smoking) add the onions and peppers and cook for several minutes until they start to soften.
- Add 2 teaspoons of the spice mix along with the minced garlic/ginger. Cook for a couple of minutes until aromas release.
- Add tomatoes and 1-2 cups broth or water (just enough to barely cover the vegetables when they are added to the pan) and 1-2 teaspoons salt. When the broth begins to simmer, add potatoes and carrots (they are harder and will need more time) Return to low simmer, cover the pan and cook for 10-15 minutes.
- Add the squash and more liquid if necessary. Cover and cook additional 10 minutes.
- Check for doneness (they should all be tender). Season with salt and pepper and more spice mx if you like. Add chopped cilantro, cover and cook 4-5 minutes until all is well combined and hot.
- Serve over hot rice or steaming couscous.