Moroccan Bean and Pepper Stew Recipe
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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 to make as chili, but with terrific exotic flavors.
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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 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
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.
Spices for Health Tip:
Using reduced sodium vegetable broth to prepare the couscous saves 48mg sodium per serving.
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Calories: 248 Calories
Fat: 4 Grams
Protein: 8 Grams
Cholesterol: 0 Milligrams
Carbohydrates: 45 Grams
Sodium: 453 Milligrams
Fiber: 10 Grams
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