Moroccan Chickpea-and-Vegetable Stew Recipe

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Ingredients

Count

Nutrition

215

Calories

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Ingredients:

Serving

1 tbsp vegetable oil
2 cups (1/2-inch) cubed zucchini
1 cup chopped onion
1/2 cup chopped carrot
1 tbsp bottled minced garlic
1 cup fat-free , less-sodium chicken broth
2 tbsp raisins
1 1/4 tsp ground ginger
1 1/4 tsp ground cumin
3/4 tsp ground coriander
1/2 tsp salt
1/4 tsp ground cinnamon
1/4 tsp black pepper
2 (15 1/2-oz) cans chickpeas ( garbanzo beans), drained
1 (14.5-oz) can no-salt-added stewed tomatoes, undrained
1 1/2 cups water
1 cup uncooked couscous

Directions:

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.
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.
Serve the stew over couscous.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	215.35 Kcal (902 kJ)
Calories from fat	30.36 Kcal
		% Daily Value*
Total Fat	3.37g	5%
Sodium	305.89mg	13%
Potassium	361.89mg	8%
Total Carbs	35.85g	12%
Sugars	3.57g	14%
Dietary Fiber	3.83g	15%
Protein	10.66g	21%
Vitamin C	6.3mg	11%
Vitamin A	0.1mg	4%
Iron	2.1mg	12%
Calcium	67.4mg	7%

Amount Per 100 g
Calories	112.16 Kcal (470 kJ)
Calories from fat	15.81 Kcal
		% Daily Value*
Total Fat	1.76g	5%
Sodium	159.32mg	13%
Potassium	188.48mg	8%
Total Carbs	18.67g	12%
Sugars	1.86g	14%
Dietary Fiber	2g	15%
Protein	5.55g	21%
Vitamin C	3.3mg	11%
Vitamin A	0.1mg	4%
Iron	1.1mg	12%
Calcium	35.1mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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