Blueaussi
New Member
I'm soaking chick peas and kidney beans to make my own, and dicing fresh tomatoes. I want to make it lower in sodium. I'm also using fresh ginger because I like fresh ginger.
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Moroccan Bean and Pepper Stew
Cinnamon, ginger, and red pepper not only warm up the flavors of this healthful bean stew, they also fill it with health-promoting antioxidants. It’s as easy as to make as chili, but with terrific exotic flavors.
Makes 6 servings (1 cup stew and 1/3 cup couscous each).
Prep Time: 15 minutes
Cook Time: 30 minutes
Moroccan Bean and Pepper Stew:
1 tablespoon olive oil
2 cups chopped yellow or red bell peppers
2 cups cubed peeled butternut squash
1 1/2 cups chopped onions
2 teaspoons McCormick® Cinnamon, Ground
1 teaspoon McCormick® Garlic Powder
1/2 teaspoon McCormick® Cumin, Ground
1/2 teaspoon McCormick® Ginger, Ground
1/4 teaspoon McCormick® Red Pepper, Ground
1/4 teaspoon Sea Salt from McCormick® Sea Salt Grinder
1 can (16 ounces) chickpeas (garbanzo beans), drained and rinsed
1 can (15 1/2 ounces) red kidney beans, drained and rinsed
1 can (14 1/2 ounces) diced tomatoes, undrained
1 cup water
Couscous:
3/4 cup vegetable broth
1/4 teaspoon McCormick® Cinnamon, Ground
1/4 teaspoon McCormick® Ginger, Ground
2/3 cup whole wheat couscous
1/4 cup golden raisins
Chopped fresh mint (optional)
Toasted sliced almonds (optional)
1. For the Stew, heat oil in 3-quart saucepan on medium-high heat. Add bell peppers, squash and onions; cook and stir 5 minutes or until vegetables are softened. Add cinnamon, garlic powder, cumin, ginger, red pepper and sea salt; cook and stir 1 minute. Stir in beans, tomatoes and water. Bring to boil. Reduce heat to medium-low; simmer, covered, 20 minutes or until vegetables are tender.
2. For the Couscous, bring broth, cinnamon and ginger to boil in medium saucepan on high heat. Remove from heat. Stir in couscous and raisins. Cover. Let stand 5 minutes or until the liquid is absorbed. Fluff couscous with fork.
3. Serve stew over couscous in large soup bowls. Sprinkle with mint and almonds, if desired.
per serving
Calories: 272
Fat: 4 g
Carbohydrates: 50 g
Cholesterol: 0 mg
Sodium: 477 mg
Fiber: 10 g
Protein: 9 g
****
Moroccan Bean and Pepper Stew
Cinnamon, ginger, and red pepper not only warm up the flavors of this healthful bean stew, they also fill it with health-promoting antioxidants. It’s as easy as to make as chili, but with terrific exotic flavors.
Makes 6 servings (1 cup stew and 1/3 cup couscous each).
Prep Time: 15 minutes
Cook Time: 30 minutes
Moroccan Bean and Pepper Stew:
1 tablespoon olive oil
2 cups chopped yellow or red bell peppers
2 cups cubed peeled butternut squash
1 1/2 cups chopped onions
2 teaspoons McCormick® Cinnamon, Ground
1 teaspoon McCormick® Garlic Powder
1/2 teaspoon McCormick® Cumin, Ground
1/2 teaspoon McCormick® Ginger, Ground
1/4 teaspoon McCormick® Red Pepper, Ground
1/4 teaspoon Sea Salt from McCormick® Sea Salt Grinder
1 can (16 ounces) chickpeas (garbanzo beans), drained and rinsed
1 can (15 1/2 ounces) red kidney beans, drained and rinsed
1 can (14 1/2 ounces) diced tomatoes, undrained
1 cup water
Couscous:
3/4 cup vegetable broth
1/4 teaspoon McCormick® Cinnamon, Ground
1/4 teaspoon McCormick® Ginger, Ground
2/3 cup whole wheat couscous
1/4 cup golden raisins
Chopped fresh mint (optional)
Toasted sliced almonds (optional)
1. For the Stew, heat oil in 3-quart saucepan on medium-high heat. Add bell peppers, squash and onions; cook and stir 5 minutes or until vegetables are softened. Add cinnamon, garlic powder, cumin, ginger, red pepper and sea salt; cook and stir 1 minute. Stir in beans, tomatoes and water. Bring to boil. Reduce heat to medium-low; simmer, covered, 20 minutes or until vegetables are tender.
2. For the Couscous, bring broth, cinnamon and ginger to boil in medium saucepan on high heat. Remove from heat. Stir in couscous and raisins. Cover. Let stand 5 minutes or until the liquid is absorbed. Fluff couscous with fork.
3. Serve stew over couscous in large soup bowls. Sprinkle with mint and almonds, if desired.
per serving
Calories: 272
Fat: 4 g
Carbohydrates: 50 g
Cholesterol: 0 mg
Sodium: 477 mg
Fiber: 10 g
Protein: 9 g
