Moroccan Vegetable Stew

Vegetarian
Gluten Free
Dairy Free
Health score
39%
Moroccan Vegetable Stew
45 min.
8
339kcal

Suggestions


If you're looking to transport your taste buds to the vibrant streets of Morocco without stepping out of your kitchen, this Moroccan Vegetable Stew is your ticket to flavor town! Packed with hearty vegetables and an array of aromatic spices, this dish is a delightful explosion of taste that is sure to impress both your family and guests alike.

This vegetarian, gluten-free, and dairy-free stew is not only wholesome but also brimming with nutrients, making it a perfect choice for a healthy lunch or dinner. With the rich flavors of cumin, coriander, and cinnamon melding beautifully with the sweetness of carrots and the earthiness of eggplant, each spoonful offers a warm and comforting experience. The addition of toasted almonds gives a delightful crunch that contrasts wonderfully with the soft, tender vegetables.

Best of all, this recipe is designed for convenience. With just 45 minutes of prep time and a slow cooker doing the heavy lifting, you can set it and forget it, allowing the flavors to develop and deepen over 8 to 9 hours. Whether served as a main dish or alongside some crusty gluten-free bread, this Moroccan Vegetable Stew is not just a meal; it's a celebration of flavor and a vibrant addition to your culinary repertoire. So grab your apron and let’s cook up a Moroccan masterpiece that will nourish your body and delight your palate!

Ingredients

  • cup almonds toasted chopped
  •  carrots peeled cut into 1/2-inch lengths (12 oz. total)
  • cups cauliflower florets 
  • 0.5 teaspoon cayenne 
  • cups chicken broth 
  • 0.8 cup currants dried
  • 2.5 cups eggplant diced peeled
  • 15 oz garbanzos drained and rinsed canned
  • cloves garlic with the side of a knife crushed peeled
  • 0.3 teaspoon ground cinnamon 
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • 0.5 tablespoon kosher salt 
  • tablespoons olive oil 
  • oz onion diced
  • 29 oz stewed tomatoes canned
  • 2.5 cups zucchini thick sliced ()

Equipment

  • bowl
  • frying pan
  • ladle
  • blender

Directions

  1. Pour olive oil into a small frying pan over medium-low heat.
  2. Add garlic and spices and cook, stirring often until fragrant, 1 to 2 minutes, being careful not to scorch the garlic. Scrape the mixture into a slow-cooker (at least 5 qt.).
  3. Add broth, carrots, eggplant, zucchini, cauliflower, onion, stewed tomatoes (with juices), garbanzos, currants, almonds, and salt, and stir to combine.
  4. Cover slow-cooker and cook on high until vegetables are tender to bite and flavors are blended, 8 to 9 hours.
  5. Ladle about 3 cups of the vegetable mixture into a blender. Holding lid down with a towel and taking care to avoid steam, whirl until smooth. Return pure to slow-cooker and stir to blend. Ladle stew into a tureen or individual bowls.

Nutrition Facts

Calories339kcal
Protein13.92%
Fat36.54%
Carbs49.54%

Properties

Glycemic Index
35.45
Glycemic Load
7.36
Inflammation Score
-10
Nutrition Score
26.82695657274%

Flavonoids

Cyanidin
0.44mg
Delphinidin
21.96mg
Catechin
0.23mg
Epigallocatechin
0.46mg
Epicatechin
0.11mg
Eriodictyol
0.04mg
Naringenin
0.08mg
Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
1.36mg
Kaempferol
0.35mg
Myricetin
0.04mg
Quercetin
4.15mg

Nutrients percent of daily need

Calories:339.04kcal
16.95%
Fat:14.79g
22.75%
Saturated Fat:1.47g
9.16%
Carbohydrates:45.11g
15.04%
Net Carbohydrates:34.18g
12.43%
Sugar:20.57g
22.85%
Cholesterol:2.94mg
0.98%
Sodium:1251.43mg
54.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.68g
25.36%
Vitamin A:5438.63IU
108.77%
Manganese:1.43mg
71.36%
Vitamin E:6.59mg
43.93%
Fiber:10.93g
43.72%
Vitamin C:32.63mg
39.55%
Folate:144.32µg
36.08%
Copper:0.63mg
31.46%
Potassium:1002.86mg
28.65%
Magnesium:114.44mg
28.61%
Vitamin B2:0.47mg
27.43%
Phosphorus:267.16mg
26.72%
Iron:4.62mg
25.68%
Vitamin B6:0.37mg
18.4%
Vitamin B1:0.27mg
18.07%
Vitamin K:17.83µg
16.98%
Calcium:162.22mg
16.22%
Vitamin B3:3.03mg
15.13%
Zinc:2.08mg
13.84%
Vitamin B5:0.8mg
8.02%
Selenium:4.67µg
6.68%
Source:My Recipes