Sweet and Savory Moroccan Vegetable Stew

Name: Sweet and Savory Moroccan Vegetable Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6 servings
Ingredients: 1 cup onion (white or yellow. chopped); 2 garlic cloves (minced); 3 tbsp organic tomato paste (BPA-free if using canned); 2 cups organic Roma tomatoes (diced); 1 tsp ground cardamom; ½ tsp ground cinnamon; 1 tsp ground cumin; 1 tbsp curry powder; ½ tsp turmeric; ½ tsp cayenne pepper (optional); ¼ tsp ground black pepper (optional); 3 cups sweet potato (diced); 1 cup carrot (diced); 3 cups zucchini (diced); 1 cup dried figs (california or mission figs, tough stems removed and cut in half); 4 cups vegetable broth (low sodium, preferably homemade or water); 1 ½ cups green beans (stalky ends removed and cut into 1” pieces); 1 ½ cups chickpeas (home cooked or BPA-free canned, drained); 1 tbsp coconut aminos (or reduced-sodium tamari); 1 tbsp lemon juice (freshly squeezed)

Rosie Mackay MS, CNS, LDN

2 years ago

Yields6 ServingsPrep Time15 minsCook Time30 minsTotal Time45 mins

Ingredients

1 cup onion (white or yellow. chopped)

2 garlic cloves (minced)

3 tbsp organic tomato paste (BPA-free if using canned)

2 cups organic Roma tomatoes (diced)

1 tsp ground cardamom

½ tsp ground cinnamon

1 tsp ground cumin

1 tbsp curry powder

½ tsp turmeric

½ tsp cayenne pepper (optional)

¼ tsp ground black pepper (optional)

3 cups sweet potato (diced)

1 cup carrot (diced)

3 cups zucchini (diced)

1 cup dried figs (california or mission figs, tough stems removed and cut in half)

4 cups vegetable broth (low sodium, preferably homemade or water)

1 ½ cups green beans (stalky ends removed and cut into 1” pieces)

1 ½ cups chickpeas (home cooked or BPA-free canned, drained)

1 tbsp coconut aminos (or reduced-sodium tamari)

1 tbsp lemon juice (freshly squeezed)

Directions

Heat a large stovetop pot on medium-high heat. Add the onions, continuously stirring, for 2 minutes. Add ¼ cup water, lower the heat to medium-low, and continue cooking the onions for 5 minutes, stirring occasionally.

Add the garlic, tomato paste, tomato, and spices. Stir and cook for an additional 5 minutes. Deglaze the pan with 1–2 tablespoons of water as needed.

Add sweet potatoes, carrots, zucchini, figs, and vegetable broth. Bring to a boil, then reduce the heat to simmer; cover, and cook for 30 minutes. Fifteen minutes into cooking the veggies, stir in the green beans, chickpeas, and coconut aminos.

Once the sweet potatoes and figs are tender and the stew has thickened a bit, remove from the heat, and squeeze in the lemon juice.

Divide Moroccan vegetable stew between bowls and garnish with a dollop of plant-based yogurt and chopped dill, if desired.

Chef's Notes

Substitutions
In place of sweet potato use butternut squash.

In place of figs use chopped dates or golden raisins.

In place of green beans try cauliflower.

In place of zucchini try yellow squash.

Storage
Store stew leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to one month.