Moroccan fava bean stew
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | large | Onion; diced |
| 1 | Red bell pepper; seeded and diced | |
| 1 | Tomato; cored and diced | |
| 3 | Cloves garlic; minced, (up to 4) | |
| 2 | cups | Water |
| 2 | cups | Diced pumpkin or butternut or acorn squash |
| 1 | cup | Cooked or canned small fava or cranberry beans; drained |
| 1 | cup | Cooked or canned chick peas; drained |
| 2 | tablespoons | Minced fresh parsley |
| 2 | tablespoons | Harissa; (Moroccan chile paste) |
| 1 | cup | Couscous |
Directions
The following is from _Lean Bean Cuisine_ by Jay Solomon, published by Prima Publishing in 1995. I haven't tried this but I love the cookbook, in fact I love all his cookbooks. NOt always low fat or fatfree but most are easily converted.
each serving
438 calories
15 grams protein 7 grams dietary fiber 69 gram carbohydrate
17 mg sodium 0 cholesterol
(he says 12 grams of fat but that is with the 2 tablespoons oil that I have omitted.)
saute onions and bell pepper in 2 tablespoons water for about 5 minutes.
Add tomato and garlic and cook for 4 minutes more. Stir in the remaining ingredients (except couscous) and cook for 30 minutes over medium heat until the squash is tender. Stir occasionally.
Stir in the couscous, cover and let sit for 10 minutes.
Posted to fatfree digest by "Jan Gordon" <jan@...> on Jan 30, 1999, converted by MM_Buster v2.0l.