This hearty, family-friendly recipe is it a soup or a stew? will tickle your taste buds. The sweetness from the dried apricots adds that Moroccan flavor, plus a hit of disease-lowering beta carotene. Factor in the amount of vegetables in every bite and this is a veggie winner.
Makes 10 to 12 cups (2.5 to 3 L) • One serving = 1½ cups (375 mL)
- 2 tsp (10 mL) extra virgin olive oil
- 1 onion, chopped
- 1½-inch (4 cm) piece peeled fresh ginger, grated
- 3 cloves garlic, minced
- 1½ tsp (7 mL) curry powder
- 1 tsp (5 mL) ground cinnamon
- 6 cups (1.5 L) vegetable stock
- 1 can (19 oz/540 mL) low-sodium chickpeas, well rinsed and drained
- 1 can (14 oz/398 mL) diced tomatoes, no salt added
- ½ cup (125 mL) red quinoa, rinsed and drained
- 2 medium carrots, scrubbed well and cut into ¼-inch (6 mm) slices
- ¼ cup (60 mL) sliced dried apricots
- 2 medium zucchini, quartered lengthwise and then cut into ½-inch (1 cm) slices
- 1 cup (250 mL) kale, stems removed, leaves only, chopped into bite-sized pieces
- 1 cup (250 mL) frozen peas, no need to thaw
- ½ cup (125 mL) whole almonds, coarsely chopped
- Heat a large stock pot over medium heat. Add the oil, onion, ginger, garlic, curry powder and cinnamon. Sauté for 3 to 5 minutes, or until the onion has softened.
- Add the stock, chickpeas, tomatoes, quinoa, carrots and apricots. Bring to a boil, then reduce heat to low and simmer, covered, for 15 minutes.
- Add the zucchini and continue simmering covered for another 5 to 10 minutes, or until the zucchini is soft but not mushy.
- Add the kale and peas. Heat until the kale has wilted and the peas are hot. Add the almonds and stir well.
- TO SERVE: Ladle the stew into soup bowls. Serve with a glass of milk or organic soy beverage to up the protein count.
Nutrition per serving:
- 237 calories
- 7 g total fat
- 1 g saturated fat
- 0 mg cholesterol
- 584 mg sodium
- 36 g carbohydrates
- 8 g fibre
- 11 g sugars
- 10 g protein
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