This delicious cold weather stew makes a great low-fat vegetarian meal.
Ingredients
- 1/2 cup dried chickpeas, rinsed, drained
- 400g orange sweet potato, peeled, cut into 3cm pieces
- 1 brown onion, finely chopped
- 1 large carrot, thickly sliced
- 1/2 cup dried apricots
- 8 fresh dates, pitted
- 2 cups Massel vegetable liquid stock
- 400g can diced tomatoes
- 3 teaspoons Moroccan seasoning paste
- 2 zucchini, halved lengthways, thickly sliced
- Cooked Israeli (pearl) couscous, to serve
- Plain yoghurt, to serve
- Fresh coriander, optional, to serve
Method
- Step 1Place chickpeas, sweet potato, onion, carrot, apricots, dates, stock, tomatoes and seasoning in the bowl of a 5.5-litre slow cooker. Stir to combine.
- Step 2Cover with lid. Cook on low for 6 hours (or on high for 3 hours), adding zucchini halfway through cooking. Season with salt and pepper.
- Step 3Serve stew with couscous and yoghurt (optional). Sprinkle with coriander.
- High carb
- High fibre
- Low fat
- Low kilojoule
- Lower gi
- Vegetarian
Nutrition
1288 kj
Energy
2.8g
Fat Total
0.5g
Saturated Fat
9.5g
Fibre
10.7g
Protein
2mg
Cholesterol
581mg
Sodium
54.4g
Carbs (total)
All nutrition values are per serve
Notes
Israeli couscous (also known as pearl couscous) is larger than regular couscous, with a round shape. Unlike regular couscous, it needs to be cooked in boiling water for 8 to 10 minutes or until tender. Find it in the rice and pasta aisle of supermarkets.
- Author: Gemma Luongo & Kim Coverdale
- Image credit: Craig Wall
- Publication: Super Food Ideas
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