Moroccan vegetable stew
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
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- 1 tbsp cold-pressed rapeseed oil
- 1 medium onionpeeled and finely sliced
- 2 thin leekstrimmed and cut into thick slices
- 2 large garlic clovespeeled and finely sliced
- 2 tsp ground coriander
- 2 tsp ground cumin
- ½ tsp dried chilli flakes
- ¼ tsp ground cinnamon
- 400g can of chopped tomatoes
- 1 red pepperdeseeded and cut into chunks
- 1 yellow pepperdeseeded and cut into chunks
- 400g can of chickpeasdrained and rinsed
- 100g dried split red lentils
- 375g sweet potatoespeeled and cut into chunks
- juice 1 large orangeplus peel, thickly sliced with a vegetable peeler
- 50g mixed nuts, such as brazils, hazelnuts, pecans and walnutstoasted and roughly chopped
- ½ small pack corianderroughly chopped, to serve
- full-fat natural bio-yogurtto serve (optional)
Nutrition: per serving (excluding yogurt)
- kcal482low
- fat14glow
- saturates2g
- carbs63g
- sugars26g
- fibre15g
- protein18g
- salt0.6g
Method
step 1
Heat the oil in a large flameproof casserole or saucepan and gently fry the onion and leeks for 10-15 mins until well softened, stirring occasionally. Add the garlic and cook for 2 mins more.
step 2
Stir in the ground coriander, cumin, chilli and cinnamon. Cook for 2 mins, stirring occasionally. Season with plenty of ground black pepper. Add the chopped tomatoes, peppers, chickpeas, lentils, sweet potatoes, orange peel and juice, half the nuts and 400ml/14fl oz water and bring to a simmer. Cook for 15 mins, adding a splash of water if the stew looks too dry, and stir occasionally until the potatoes are softened but not breaking apart.
step 3
Remove the pan from the heat and ladle the stew into bowls. Scatter with coriander and the remaining nuts and top with yogurt, if using.
