Moroccan Pumpkin and Potato Stew - 19.6g Carbs, 3.7g Fiber, 5.5g Sugar
From: dLife
A colorful Moroccan vegetable stew made with harissa.
Prep Time: 25 min
Cook Time: 40 min
Difficulty: EASY
Servings: 8
2 Tbsp olive oil
1 large onion, roughly chopped
3 medium garlic cloves, crushed
15 oz canned whole peeled tomatoes, chopped
2 Tbsp harissa
1 cinnamon sticks
4 cup low sodium vegetable broth
1 small potatoes, cut into wedges
16 oz fresh cubed pumpkin, peeled, seeded (or other winter squash)
4 oz baby corn
4 oz sugar snap peas
12 oz fresh cherry tomatoes, chopped
3 Tbsp whole wheat flour
1 oz fresh cilantro, small handful, chopped
1 pinch salt (to taste)
1/2 oz fresh mint, small handful, chopped
1 pinch black pepper (to taste)
1. In large pan, heat oil over medium-low. Add onions and saute 4-5 minutes until softened.
2. Add garlic, chopped tomatoes, harissa, cinnamon and stock. Bring to boil.
3. Reduce heat, cover, simmer 8-10 minutes.
4. Add potatoes, return to boil.
5. Reduce heat, cover, simmer 10 minutes.
6. Stir in pumpkin and baby corn, cover, cook 5 minutes.
7. Add sugar snap peas and cherry tomatoes, simmer 5 minutes, until
tomatoes just begin to collapse.
8. Whisk cornstarch with 4 tablespoons of water to form smooth paste.
Stir into stew.
9. Bring to boil, stirring until thickened.
10. Discard cinnamon stick, ladle into serving bowls, garnish with
fresh mint.
11. Season with salt and pepper to taste.
Servings: 8
Nutrition per Serving:
133.9 Calories, 4.5g Total Fat, 0.6g Saturated Fat, 3.9g Unsaturated Fat,
19.6g Total Carbs, 3.7g Dietary Fiber, 5.5g Sugars, 241mg Potassium,
2.8g Protein, 237.2mg Sodium
Dietary Exchanges: 1 Fat, 1/2 Starch, 1 1/2 Vegetable
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