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Seven Vegetables Stew Recipe

Looking for an easy Seven Vegetables Stew recipe? Learn how to make Seven Vegetables Stew using healthy ingredients.


Submitted by maha-kisa

Makes 9 servings



from CE: http://www.cleaneatingmag.com/Recipes/Recipe/Couscous-with-Seven-Vegetables.aspx

Recipe Ingredients for Seven Vegetables Stew

3 tsp olive oil
3 cloves garlic, minced
1/4 tsp cinnamon
1/2 tsp ginger
1/2 tsp turmeric
1/4 tsp ground black pepper
1/4 tsp allspice
1/4 tsp ground cumin
1/4 tsp ground coriander
500 g raw sweetpotato
340 g turnips
360 g zucchini
280 g carrots
210 g cabbage
130 g red bell pepper
90 g green beans
1/2 tsp Harissa or any chile paste or hot sauce
1/2 tsp sea salt
40 g (1/4 cup) raisins
320 g (1 can) canned chickpeas, drained and rinsed
800 g white fish (tilapia, haddock or sole), cut into chunks

Recipe Directions for Seven Vegetables Stew

  1. Heat oil in large stockpot over medium heat, add garlic and Ras El Hanout. Quickly stir until brown, about 1 minute. Then add next 5 ingredients. Pour in enough water to cover vegetables. Cover and cook for 25 to 30 minutes, until vegetables are soft but not fully cooked. Add pepper, beans, Harissa and salt. Cook for another 10 to 15 minutes, until tender.

  2. Ladle out 3 cups of broth and vegetables (1 1/2 cups each). Purée in blender until thick. Add back to stew.

  3. Mix in raisins and chickpeas. Bring to a simmer over medium heat and place fish on top of mixture (don?t mix in, or fish will break up). Cook, covered, for 10 to 15 minutes or until fish flakes easily with fork. Fish will steam on top.

  4. While fish is cooking, boil 1 1/3 cups water in a saucepan over high heat. Take off heat, add couscous and cover. Set aside for 5 minutes. Fluff with fork. To serve, place 1/2 cup couscous in bowl. Pour 1 cup vegetable-fish mixture over top and sprinkle with 1 tbsp cilantro.

Categories

Main Dish

Nutrition Facts
Serving Size 344.8g
Amount Per Serving
Calories
245
Calories from Fat
31
% Daily Value*
Total Fat
3.4g
5%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
43mg
14%
Sodium
374mg
16%
Potassium
980mg
28%
Total Carbohydrates
33.2g
11%
Dietary Fiber
6.7g
27%
Sugars
10.2g
Protein
21.3g
Vitamin A 275% Vitamin C 84%
Calcium 9% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in dietary fiber
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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