Tuesday, February 1, 2011

Recipe of the Week: Moroccan Lentil Stew

I made stew for friends the other night. It is great on cold, snowy nights because of the wonderful combination of sweet and spicy flavors. Not too hot, the stew really warms you. It also makes great leftovers. 

The original recipe came from Vegetarian Times, but below are the ingredients I used. I don't usually use prepared soups either, but Dr. McDougall's* soups are all real food (I checked the ingredient list!) and on a busy weeknight this can be made in 30 minutes or less.

Serves 6
  • 1 Tbs. olive oil
  • 1 cup chopped onion
  • 3 carrots diced
  • 3 cloves garlic, minced (1 Tbs.)
  • 1 28-oz. can crushed tomatoes
  • 2 18.2-oz. cartons prepared lentil soup, such as Dr. McDougall’s
  • 1 15-oz. can chickpeas, rinsed and drained
  • 1/2 cup raisins or dried currants
  • 1 teaspoon ground cinnamon,
  • 1 teaspoon chili powder
  • 1 1/2  teaspoon ground cumin
  • 1/4  teaspoon red pepper flakes
  • 1/4 teaspoon cayenne
  • 6 Tbs. plain nonfat Greek yogurt or soy yogurt, optional
1. Heat oil in medium saucepan over medium heat. Add carrots, saute for 5 minutes. Add onion, and saute for 3 minutes, or until softened and translucent. Add garlic, and cook 1 minute, or until garlic is softened, but not browned, stirring constantly.
2. Stir in tomatoes, soup, chickpeas, raisins, and all spices. Season with salt and pepper, if desired. Bring stew to a simmer over medium-high heat, stirring occasionally.
3. Reduce heat to medium-low, and simmer, uncovered, 20 minutes, or until mixture is reduced and sauce has thickened, stirring often from bottom to prevent sticking. Garnish each serving with 1 Tbs. yogurt, if desired. 

*Dr. McDougall soups come in  box and can be found in the "organic" section at Giant, at Wegman/'s and health food stores.

Enjoy and keep eating real food!

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