Ingredients
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For the stew base:
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2 medium cauliflowers, cored and cut into large florets
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2 carrots, peeled and roughly chopped
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1 yellow onion, roughly chopped
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1 garlic clove, minced
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1 (14 oz) can diced tomatoes, no-salt-added or low-sodium
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1/2 teaspoon ground cumin
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1/2 teaspoon paprika
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1/4 teaspoon turmeric powder
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1/4 teaspoon cayenne pepper (or more to taste)
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1 tablespoon lemon juice
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1 teaspoon arrowroot powder
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4 cups water
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For the garnish:
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1 small bunch fresh parsley, chopped
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1 avocado, sliced
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Sour cream or Greek yogurt, optional
Directions
Sub_title: A budget-friendly and high-fiber vegan stew packed with seasonal vegetables, hearty chickpeas, and bold Moroccan spices.
Ingredients:
For the stew base:
– 2 medium cauliflowers, cored and cut into large florets
– 2 carrots, peeled and roughly chopped
– 1 yellow onion, roughly chopped
– 1 garlic clove, minced
– 1 (14 oz) can diced tomatoes, no-salt-added or low-sodium
– 1/2 teaspoon ground cumin
– 1/2 teaspoon paprika
– 1/4 teaspoon turmeric powder
– 1/4 teaspoon cayenne pepper (or more to taste)
– 1 tablespoon lemon juice
– 1 teaspoon arrowroot powder
– 4 cups water
For the garnish:
– 1 small bunch fresh parsley, chopped
– 1 avocado, sliced
– Sour cream or Greek yogurt, optional
Instructions:
1. In a large saucepan over medium heat, combine all the ingredients for the stew base. Stir well to dissolve the arrowroot powder. Bring the mixture to a simmer.
2. Reduce the heat to low and cover the pan. Let the cauliflower and vegetables cook until tender, about 15-20 minutes, stirring occasionally.
3. Add the chickpeas and continue to cook for another 5 minutes. Season with salt and pepper to taste.
4. Remove the pan from the heat and let the stew sit for 5 minutes before serving. This will help the flavors meld together.
Serves: 4
Difficulty: Easy
Nutrition Facts per Serving (without garnish):
Calories: 252 kcal
Carbohydrates: 43 g
Protein: 11 g
Fat: 6 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 13 mg
Potassium: 476 mg
Fiber: 10 g
Sugar: 5 g
Vitamin A: 2% of the Daily Value (DV)
Vitamin C: 10% of the DV
Calcium: 3% of the DV
Iron: 10% of the DV
Note: The nutrition facts are based on using unsalted and low-sodium ingredients. If you use regular versions, please adjust your sodium intake accordingly.
Steps
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1
Done
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In a large saucepan over medium heat, combine all the ingredients for the stew base. Stir well to dissolve the arrowroot powder. Bring the mixture to a simmer. |
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2
Done
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Reduce the heat to low and cover the pan. Let the cauliflower and vegetables cook until tender, about 15-20 minutes, stirring occasionally. |
|
3
Done
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Add the chickpeas and continue to cook for another 5 minutes. Season with salt and pepper to taste. |
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4
Done
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Remove the pan from the heat and let the stew sit for 5 minutes before serving. This will help the flavors meld together. |
