Tunisian Vegetable Stew
This lovely stew makes an ideal quick meal that is flavorful and healthful. Serve on couscous or other grain.
- 1 1/2 cups thinly sliced onions
- 2 Tablespoons olive oil
- 3 cups thinly sliced cabbage
- dash of salt
- 1 large green bell pepper, cut in thin strips
- 2 teaspoons ground coriander
- 1/2 teaspoon turmeric
- 1/4 teaspoon cinnamon
- 1/8 teaspoon cayenne pepper, (or to taste)
- 1 28 oz. can undrained, chopped tomato
- 1 16 oz. can drained garbanzo beans
- 1/3 cup currents or raisins
- 1 Tablespoon fresh lemon juice
- 2 cups cooked couscous (below)
- 4 Tablespoons feta cheese
- toasted slivered almonds
- salt, to taste
In a large non-stick dutch oven, saute the onions in olive oil for 5 minutes, or until softened. Add the cabbage, sprinkle with salt, and continue to saute for at least 5 minutes, stirring occasionally. Add the bell pepper, coriander, turmeric, cinnamon, and cayenne to the pot and saute for another minute for so. Stir in the tomatoes, chick peas, and currents or raisins, and simmer, covered, for about 15 minutes, until the vegetables are just tender.
Add the lemon juice and salt to taste.
Serve over couscous, top with crumbled feta cheese, and toasted almonds if you like
Amount Per Serving:
Calories 513 - Calories from Fat 111
Percent Total Calories From: Fat 22%, Protein 14%, Carbohydrate 64%
Totals and Percent Daily Values (2000 calories): Fat 12g, Saturated Fat 2g, Cholesterol 6mg, Sodium 585mg, Total Carbohydrate 82g, Dietary Fiber 5g, Protein 18g, Vitamin A 2817 units, Vitamin C 133 units, Calcium 0 units, Iron 6 units
- 1 cup couscous
- 1 cup boiling water
- 1 teaspoon salt
- 2 Tablespoons margarine or butter
Place couscous in a bowl and stir in water and salt. Let soak for about 20 minutes until liquid is absorbed. Rub grain between your fingers until there are no lumps. Then place in a vegetable steamer lined with cheesecloth and steam for 30 minutes.
When ready to serve, place couscous in a bowl, stir in the 2 Tablespoons margarine.
QUICK STYLE: Place 1 Cup water and 2 TBS margarine and salt in bowl; Microwave at full power 3 to 4 minutes. Stir in couscous, cover and set for 5 minutes. Fluff with fork
Amount Per Serving:
Calories 172 - Calories from Fat 6
Percent Total Calories From: Fat 4%, Protein 14%, Carbohydrate 83%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 595mg, Total Carbohydrate 36g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 14 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units