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Ингредиенты
- Â Â extra virgin olive oil a little
- 2 med onions cut in 1" chunks
- 1/2 lb baby carrots
- 1 Tbsp. cumin seed
- 1 Tbsp. mustard seed
- Â Â Salt to taste
- 1 med garlic bulb
- 2Â 1/2 lb tomatoes not too ripe
- Â Â (about 6 large)
- 4 lrg red bell pepper or possibly yellow
- 1 x cinnamon stick
- 1Â 1/2 c. cooked chickpeas
- Â Â (or possibly 15-ounce canned, rinsed)
- 3 Tbsp. fresh lemon juice possibly more
- Â Â Freshly grnd black pepper to taste
- Â Â Chopped fresh parsley optional
- Â Â Lemon wedges optional
Инструкции
- Preheat the oven to 375F/190C degrees.
- Line 2 large baking trays with foil and brush them with extra virgin olive oil. Scatter the onions and carrots onto one tray, drizzle with oil and sprinkle with cumin, mustard seeds and a little salt. Place the garlic in a corner of the tray.
- Core the tomatoes and arrange them on the second tray with the bell peppers.
- Place the first tray on the lower rack of the oven, and the second tray on the upper rack. Bake the onions and carrots for 30 to 35 min, stirring a few times, till the carrots are just tender. Remove the tray from the oven; set aside to cold.
- Bake the tomatoes and peppers for about 45 min, turning the peppers with tongs every 10 min or possibly so, so they blister proportionately. Transfer peppers and tomatoes to a large, heatproof glass bowl; add in the cinnamon stick. Cover with foil and let stand for about 30 min.
- Carefully lift out the peppers, leaving as much of their liquid in the bowl as possible. Skin and devein the peppers, then cut into strips and return to the bowl.
- Remove the tomatoes and pull off and throw away the skins. Chop the pulp and return it to the bowl. Throw away the cinnamon stick.
- When the garlic is cold sufficient to handle, separate into cloves and squeeze the pulp into the bowl of peppers and tomatoes. Scrape in the onions and carrots (including all the cumin and mustard seeds); stir in the chickpeas and lemon juice. Taste, then adjust the salt and lemon juice. Grind in some black pepper. Mix well.
- Cover the bowl and heat the stew in a 350 degrees oven for about 30 min. Or possibly microwave for 5 - 10 min.
- Serve warm, over or possibly next to couscous. Garnish with chopped parsley and wedges of lemon, if you like.
- Serves 6.
- Serve with rice, top with minced pistachio. Spinach and onion salad.
- Buffet: Almond Stuffed Olives and Dates; Moroccan Roasted Vegetable Stew, Couscous with Touches of Orange, Dill, and Pistachio, Pineapple Pomegranita.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 236g | |
| Recipe makes 6 servings | |
| Calories 142 | |
| Calories from Fat 15 | 11% |
| Total Fat 1.81g | 2% |
| Saturated Fat 0.17g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 216mg | 9% |
| Potassium 478mg | 14% |
| Total Carbs 27.41g | 7% |
| Dietary Fiber 6.7g | 22% |
| Sugars 7.43g | 5% |
| Protein 5.2g | 8% |
