Vegetarian Moroccan Stew

Vegetarian Moroccan Stew might be just the soup you are searching for. This recipe serves 4 and costs 87 cents per serving. One portion of this dish contains around 7g of protein, 4g of fat, and a total of 195 calories. 29 people were glad they tried this recipe. From preparation to the plate, this recipe takes approximately 1 hour and 45 minutes. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and whole 30 diet. If you have water, garlic clove, ground cumin, and a few other ingredients on hand, you can make it. It will be a hit at your Autumn event. It is brought to you by Food.com. With a spoonacular score of 87%, this dish is amazing. Try Slow Cooker Moroccan Vegetarian Stew, Make-Ahead Vegetarian Moroccan Stew, and Crock-Pot Moroccan Tagine (Vegetarian Version) for similar recipes.

Servings: 4

 

Ingredients:

1 (15 ounce) can reduced-sodium diced tomatoes, undrained

1 tablespoon canola oil

2 cups carrots, peeled and chopped

1 garlic clove, peeled and minced

2 cups green beans, sliced in 2-inch pieces

1 teaspoon ground cumin

1 medium onion, chopped

1⁄4 teaspoon pepper

2 medium potatoes, peeled and cut into 1-inch dice

1 cup low-sodium tomato juice

2 tablespoons water

Equipment:

Cooking instruction summary:

In a soup kettle, simmer onions and garlic in oil and water until transparent.Add potatoes and carrots and simmer 15 minutes, stirring occasionally.Add tomatoes and cumin. Cover and simmer 1 hour. Check occasionally to see if more liquid is needed. If so, add tomato juice as needed.Add green beans and cook 15 minutes more.Check seasoning and add pepper and more cumin to taste.

 

Step by step:


1. In a soup kettle, simmer onions and garlic in oil and water until transparent.

2. Add potatoes and carrots and simmer 15 minutes, stirring occasionally.

3. Add tomatoes and cumin. Cover and simmer 1 hour. Check occasionally to see if more liquid is needed. If so, add tomato juice as needed.

4. Add green beans and cook 15 minutes more.Check seasoning and add pepper and more cumin to taste.


Nutrition Information:

Quickview
132k Calories
4g Protein
4g Total Fat
23g Carbs
32% Health Score
Limit These
Calories
132k
7%

Fat
4g
7%

  Saturated Fat
0.38g
2%

Carbohydrates
23g
8%

  Sugar
12g
14%

Cholesterol
0.0mg
0%

Sodium
196mg
9%

Get Enough Of These
Protein
4g
9%

Vitamin A
11580IU
232%

Vitamin C
33mg
41%

Manganese
0.53mg
26%

Vitamin K
26µg
25%

Fiber
6g
24%

Potassium
825mg
24%

Vitamin B6
0.44mg
22%

Vitamin E
2mg
19%

Copper
0.32mg
16%

Iron
2mg
16%

Folate
61µg
15%

Vitamin B1
0.21mg
14%

Vitamin B3
2mg
14%

Magnesium
54mg
14%

Vitamin B2
0.18mg
11%

Phosphorus
100mg
10%

Calcium
96mg
10%

Vitamin B5
0.79mg
8%

Zinc
0.75mg
5%

Selenium
1µg
2%

covered percent of daily need
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Food Trivia

To add nutrition, a lot of milk, juice, and yogurts enrich the food with EPA and DHA omega-3 fatty acids. In other words, your OJ contains fish oil.

Food Joke

A brain walks into a bar and says, "I'll have a pint of beer please." The barman looks at him and says "Sorry, I can't serve you." "Why not?" askes the brain. "You're already out of your head."

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