Name: Moroccan Chickpea-and-Vegetable Stew
Yield: 6 servings (serving size: 1 cup stew and 1/2 cup couscous)
Ingredients: 1 tablespoon vegetable oil; 2 cups (1/2-inch) cubed zucchini; 1 cup chopped onion; ½ cup chopped carrot; 1 tablespoon bottled minced garlic; 1 cup fat-free, less-sodium chicken broth; 2 tablespoons raisins; 1 ¼ teaspoons ground ginger; 1 ¼ teaspoons ground cumin; ¾ teaspoon ground coriander; ½ teaspoon salt; ¼ teaspoon ground cinnamon; ¼ teaspoon black pepper; 2 (15 1/2-ounce) cans chickpeas (garbanzo beans), drained; 1 (14.5-ounce) can no-salt-added stewed tomatoes, undrained; 1 ½ cups water; 1 cup uncooked couscous

Directions

Step 1
Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, onion, carrot, and garlic; sauté 5 minutes. Stir in broth and the next 9 ingredients (broth through tomatoes); bring to a boil. Cover, reduce heat, and simmer 8 minutes or until tender, stirring occasionally.

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Step 2
While the chickpea mixture simmers, prepare couscous. Bring water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
Step 3
Serve the stew over couscous.

Nutrition Facts

Per Serving:

344 calories; calories from fat 14%; fat 5.4g; saturated fat 0.7g; mono fat 1.5g; poly fat 2.4g; protein 15g; carbohydrates 62.3g; fiber 5.7g; iron 4.5mg; sodium 487mg; calcium 95mg.

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Ingredients

Directions

Nutrition Facts