Heat the olive oil in a heavy pot over medium heat.
⚙ Pan-fryingStovePot
2
Add the onion and fry for 8 minutes, stirring, until the onion turns golden.
⚙ Adding to the hot fat and fryingStove
💡Add by cooking time: what needs long (onion, carrot, meat) goes in first, and what burns fast (garlic, dry spices) goes in last, only until fragrant.
3
Add the garlic and fry 1 minute, just until fragrant. Don't let the garlic brown.
⚙ Adding to the hot fat and fryingStove
💡Garlic burns quickly and turns bitter. Add it only after the onion has softened, over medium heat, and add the next ingredient as soon as it smells fragrant.
To assemble
4
Add the cumin, turmeric, paprika, ginger, cinnamon, chili pepper, salt and black pepper and stir.
5
Add the tomatoes and cook 5 minutes.
Stove
6
Add the carrot, sweet potatoes and stock and bring to a boil.
Stove
7
Turn down the heat, cover and simmer 15 minutes.
⚙ SimmeringStoveLid
💡A gentle simmer, not a boil: a hard boil dries the food out and clouds it, a slow simmer cooks it evenly.
8
Add the zucchini, chickpeas and raisins and cook another 15 minutes, until all the vegetables are tender.
Stove
💡Hard vegetables (carrot, eggplant) go in first, and zucchini only toward the end of cooking: that way they're all tender and none fall apart.
9
Sprinkle the cilantro on top.
10
Serve the stew with couscous.
310calories
9 gprotein
34 gcarbs
13 gfat
● protein 13%● carbs 48%● fat 40%
Per serving (422 g), of 4 servings
For the Fried onion · To assemble ·
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⚖ About the ingredients
Onion: measured in pieces: one ≈ 117 g · 40 kcal per 100 g · More about Onion →
Garlic: measured in pieces: one ≈ 5 g · 149 kcal per 100 g · More about Garlic →
Olive oil: measured in tbsp in this recipe: 1 tbsp = 14 g · 884 kcal per 100 g · More about Olive oil →
Cumin: measured in tsp in this recipe: 1 tsp = 2.1 g · 375 kcal per 100 g · More about Cumin →
Turmeric: measured in tsp in this recipe: 1 tsp = 3 g · 312 kcal per 100 g · More about Turmeric →
Sweet paprika: measured in tsp in this recipe: 1 tsp = 2.3 g · 282 kcal per 100 g · More about Sweet paprika →
Ginger: measured in tsp in this recipe: 1 tsp = 5 g · 80 kcal per 100 g · More about Ginger →
Cinnamon: measured in tsp in this recipe: 1 tsp = 2.4 g · 247 kcal per 100 g · More about Cinnamon →
Stove· 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
