Vegetarian Moroccan Stew

Vegetarian
Very Healthy
Health score
67%
Vegetarian Moroccan Stew
40 min.
6
542kcal

Suggestions

Ingredients

  • pound butternut squash peeled seeded cut into 2-inch cubes
  • 15 ounce garbanzo beans drained canned
  • 14.5 ounce tomatoes diced with their juice canned
  • stick cinnamon (4 inch)
  • 10 ounce couscous uncooked
  • tablespoons cilantro leaves fresh chopped
  • cloves garlic minced
  • teaspoons ground cumin 
  • 0.5 teaspoon lemon zest 
  • cup oil-cured olives green pitted
  • tablespoon olive oil 
  • tablespoons yogurt plain
  • large potatoes - remove skin red cut into 2-inch cubes
  • servings salt and pepper to taste
  • cups vegetable stock 
  • 1.8 cups water 
  •  onion diced yellow

Equipment

  • sauce pan
  • pot
  • dutch oven

Directions

  1. Heat olive oil in a large covered saucepan or Dutch oven over medium heat, until oil is hot but not smoking. Drop in the onion, garlic, cumin, cinnamon stick, and salt and pepper. Cook and stir for 5 minutes, until onion is tender and translucent.
  2. Stir in the butternut squash and potato cubes, broth, garbanzo beans, and tomatoes, and bring the mixture to a boil. Reduce heat, cover the pot, and simmer about 20 minutes, stirring occasionally, until the squash and potatoes are tender.
  3. Remove the stew from heat, and stir in the olives and lemon zest.
  4. In a large saucepan, bring 1 3/4 cup water to a boil. Stir in couscous. Cover and remove from the heat; let stand for 5 minutes. Fluff with a fork; cool.
  5. Serve stew over cooked couscous.
  6. Garnish each serving with a dollop of yogurt and a sprinkle of cilantro leaves.

Nutrition Facts

Calories542kcal
Protein12.09%
Fat14.2%
Carbs73.71%

Properties

Glycemic Index
44.72
Glycemic Load
26.06
Inflammation Score
-10
Nutrition Score
31.334347533143%

Flavonoids

Apigenin
0.01mg
Luteolin
0.15mg
Isorhamnetin
0.92mg
Kaempferol
0.13mg
Myricetin
0.06mg
Quercetin
5.91mg

Nutrients percent of daily need

Calories:541.69kcal
27.08%
Fat:8.81g
13.55%
Saturated Fat:1.53g
9.59%
Carbohydrates:102.82g
34.27%
Net Carbohydrates:89.45g
32.53%
Sugar:9.02g
10.02%
Cholesterol:2.6mg
0.87%
Sodium:1220.3mg
53.06%
Alcohol:0g
100%
Protein:16.86g
33.73%
Vitamin A:8457.04IU
169.14%
Manganese:1.68mg
84.24%
Vitamin C:45.95mg
55.7%
Fiber:13.36g
53.46%
Vitamin B6:1.06mg
53.14%
Potassium:1786.79mg
51.05%
Copper:0.72mg
35.92%
Phosphorus:357.24mg
35.72%
Magnesium:138.11mg
34.53%
Vitamin B3:6.11mg
30.55%
Vitamin B1:0.43mg
28.87%
Iron:5.08mg
28.21%
Folate:103.33µg
25.83%
Vitamin B5:1.99mg
19.91%
Vitamin E:2.84mg
18.91%
Calcium:176.76mg
17.68%
Zinc:2.14mg
14.24%
Vitamin B2:0.22mg
12.76%
Vitamin K:13.28µg
12.65%
Selenium:4.17µg
5.96%
Vitamin B12:0.07µg
1.23%
Source:Allrecipes