MOROCCAN VEGETABLE AND BEAN STEW (TAGINE)..Healthy and Low Carb!

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are lower in calories and cook faster.

kidney beans

🥗Healthier: black beans

💰Cheaper: canned beans

Black beans are often less expensive and provide similar texture.

vegetable broth

🥗Healthier: homemade vegetable stock

💰Cheaper: water with seasonings

Homemade stock can be healthier and cheaper.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is often more affordable.

Peel and dice one large onion and set aside.

Peel and mince about four garlic cloves.

Cut sweet potatoes into about two-inch cubes (butternut squash can be used instead).

Dice one red pepper and one green pepper into one-inch cubes and set aside.

Cut summer squash and zucchini into one-inch pieces.

Trim green beans by removing the stem and cut them into about one-inch pieces.

Dice about three ripe tomatoes into half-inch cubes and set aside.

Wash cilantro in a water bath to remove dirt, then chop it.

Juice half a lemon using a fork for maximum juice extraction.

Soak half a teaspoon of saffron in a quarter cup of warm water.

Add three tablespoons of olive oil to a pot and cook the diced onion and bell peppers until soft and tender.

Add one teaspoon of kosher or sea salt to the vegetables while cooking.

Add three teaspoons of coriander and ground cinnamon to the pot and stir to combine.

Add three teaspoons of chopped garlic (one tablespoon) and cook for about five more minutes until everything is tender.

In a separate pan, heat a little olive oil and add one cup of pearl couscous to toast it.

Add the sweet potatoes to the pot with the other vegetables and stir well, then cover to cook the sweet potatoes.

After toasting, add the liquid to the couscous, bring to a boil, cover, and reduce to simmer.

Add chopped tomatoes to the pot to add moisture and flavor.

Add the saffron water to the stew and mix well, along with the lemon juice.

Add rinsed chickpeas to the pot and stir in.

Cover the pot and cook on low heat.

Prepare a hot pepper sauce by heating one-third cup of olive oil, one and a half teaspoons of ground cayenne pepper, two and a half teaspoons of cumin, one minced garlic clove, and a touch of salt; cook for about five minutes on low heat.

Check the couscous to ensure no water remains; if necessary, return it to the burner.

Add string beans and squash to the stew, stir well, and cover to continue cooking until sweet potatoes are soft.

Test the sweet potatoes by inserting a knife; when it goes through easily, the stew is ready.

Turn off the heat and add fresh cilantro to the stew, ensuring it doesn't continue cooking to preserve flavor.

Taste the stew and add salt and optional pepper as needed.

Serve the stew over a bed of pearl couscous, ensuring to include the juices from the pot, and drizzle with the hot pepper sauce.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary