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Vegetable-Bean Stew
with Couscous

6 servings

I am not a vegetarian because I love animals. I am a vegetarian because I hate plants. --- A. Whitney Brown

  • 1/4 cup Vegetable Broth
  • 1 finely chopped large onion
  • 1 seeded and chopped large
       red bell pepper
  • 1 seeded and chopped large
       green bell pepper
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 2 sweet potatoes, medium,
       peeled and cut into 1/2 inch cubes
  • 2 peeled and chopped large tomato
  • 1/4 cup water
  • 1 Tablespoon lemon juice
  • 1/2 teaspoon saffron threads
  • 1 16 oz. can garbanzo beans, drained
  •    hot pepper sauce, (recipe to follow)
  • 1 medium, chopped zucchini
  •    French-Style Couscous (below)

Peeling Tomatoes: Cut out the stem; plop tomatoes into boiling water for about 1 minute; remove from water with a slotted spoon and immediately drop into a bowl of cold water and ice cubes (to stop the cooking process); peel should practically slide off easily with the help of a paring knife.

Heat broth in large pot over medium heat, add onion, red and green bell peppers, coriander and cinnamon and cook, stirring occasionally, until onion is soft (about 5 minutes). Stir in sweet potatoes and cook, stirring often, for 2 minutes. Add tomatoes, water, lemon juice, saffron, and garbanzos. Season to taste with salt. Cover, reduce heat, and simmer for 35 more minutes.

Meanwhile prepare Hot Pepper Sauce.

Mix zucchini into potato mixture and cook, covered, until sweet potato are tender (about 5 minutes more). To serve, place potato mixture over french-style couscous.

HOT PEPPER SAUCE:
In a small pan, combine 1/3 cup olive oil, 1 1/2 teaspoons cayenne; 1 1/2 teaspoons ground cumin; 1 clove minced garlic and 1/4 teaspoon salt. Cook over medium-low heat, stirring, until ingredients are well blended (5 minutes). Serve at room temperature. makes about 1/2 cup

Nutrition Facts (6 PP)
Amount Per Serving: Calories 228 - Calories from Fat 23
Percent Total Calories From: Fat 10%, Protein 16%, Carbohydrate 74%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 276mg, Total Carbohydrate 42g, Dietary Fiber 3g, Protein 9g, Vitamin A 11126 units, Vitamin C 99 units, Calcium 0 units, Iron 3 units

French-Style Couscous

4 servings

 

  • 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

 
Nutrition Facts (5 PP)
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

Bon appetit!

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