Wednesday, 23 January 2008

Morrocan Vegetarian Ragout ~ As Promised!

I haven't worked out the calories per serving of this recipe, but I don't think it's very high. The only ingredients with much in the way of calories are chickpeas and raisins, and it's not as though there are large quantities of them in each serving. There is virtually no fat except 1 tbsp oil and some in the chickpeas. Bulgur wheat provides the fibre. This really is yummy. Although it originated as a vegetarian dish, I add cubed, cooked chicken.

Moroccan Vegetable Ragout
1 tbsp oil
1 medium onion, sliced
2 cloves garlic, finely chopped
1.5 tsp coriander powder
1.5 tsp cumin
1 tsp salt
.5 tsp ginger
.25 tsp cayenne pepper
4 cups cubed, peeled yams
2.5 cups water
1 can (19 oz.) chickpeas, rinsed and drained
1 can (14 oz.) stewed tomatoes
1 cup bulgur wheat, rinsed and drained
.5 cup raisins
1 cup chopped fresh cilantro

In Dutch oven, saute onion in oil until tender and golden (7-10 min.). Add the seasonings and cook, stirring, for one minute. Add yams, water, chickpeas, tomatoes, wheat, raisins (and cubed chicken if using). Bring to boil. Reduce heat. Cover and simmer, stiring occasionally, until yams and wheat are tender and most of the liquid is absorbed, about 25-30 minutes. (I do it in a slow cooker for a few hours.) Stir in cilantro just before serving.

Audrey Dorsch

1 comment:

Anonymous said...

Way to go Belinda, 4 lbs, that is just wonderful keep it up.
Tonight soon getting on the treadmill and then possibly tommorow going to workout at church basement with some friends, this should be every other thursday.