Moroccan Bean-Pepper Stew
Moroccan Bean-Pepper Stew is an easy to make recipe Filled with exotic flavors, enhanced from the addition of cinnamon, ginger and cayenne pepper. This is also a very nutritious and healthy, low calories, low fat, low cholesterol, low sodium, low carbohydrates, vegetarian, heart-healthy and Weight Watchers (6) PointsPlus recipe. Bell Peppers, squash, onions, tomatoes and beans served over couscous. Makes: 6 servings. Moroccan Bean-Pepper Stew will be loved by all of your family, friends and guests.
Prep Time: 15 Minutes.
Cooking Time: 30 Minutes.
1 tbsp olive oil
2 cups chopped yellow and/or red bell peppers
2 cups cubed, peeled, butternut squash
1-1/2 cups chopped onions
2 tsp ground cinnamon
2 tsp garlic powder
1/2 tsp ground cumin
1/2 tsp ground ginger
1/4 tsp ground cayenne pepper
1/4 tsp sea salt
1 (16 oz) can garbanzo beans, drained, rinsed
1 (15.5 oz) can red kidney beans, drained, rinsed
1 (14.5 oz) can diced tomatoes, undrained
1 cup water
3/4 cup vegetable broth
1/4 tsp ground cinnamon
1/4 tsp ground ginger
2/3 cup whole wheat couscous
1/4 cup golden raisins
1. FOR THE STEW:
Heat the olive oil in a 3-quart saucepan over medium-high heat. Add in the bell peppers, squash and onions; cook and stir 5 minutes or until vegetables are softened. Add in cinnamon, garlic powder, cumin, ginger, cayenne pepper and the sea salt; cook and stir 1 minute. Stir in the beans, tomatoes and water. Bring to a boil. Reduce heat to medium-low; simmer, covered, 20 minutes or until vegetables are tender.
2. FOR THE COUSCOUS:
Place vegetable broth, ginger and cinnamon in a medium size saucepan; bring to a boil over high heat. Remove from heat. Stir in the couscous and raisins. Cover. Let stand 5 minutes or until the liquid is absorbed. Fluff with fork.
3. Serve stew over couscous in large soup bowls. Sprinkle with chopped fresh mint and toasted sliced almonds, if desired. To serve; place 1/3 cup couscous in each bowl then add 1 cup stew over the couscous in each bowl.
YIELD: 6 Servings.
Serving Size: 1 cup stew and 1/3 cup couscous per serving.
Weight Watchers PointsPlus = 6
Carb Choices: 3
Calories: 248, Fat: 4g, Cholesterol: 0mg, Sodium: 453mg, Carbohydrates: 45g, Fiber: 10g, Protein: 8g
Original recipe and image from McCormick & Company, Inc. http://www.mccormick.com/Recipes/Main-Dishes/Moroccan-Bean-and-Pepper-Stew
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