Heat the olive oil in a heavy pot over medium heat.
StovePot
2
Add the onion and fry for 8 minutes, stirring, until the onion turns golden.
Stove
💡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.
Stove
💡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
Put the onion, carrot, celery, parsley, garlic, bay leaves and thyme in a large pot with the cold water.
Large pot
💡Start with cold water: the vegetables release their flavor slowly as the water heats up.
7
Bring to a boil over high heat and skim off the foam.
Stove
8
Turn down to medium-low heat and simmer uncovered 30–45 minutes.
Stove
💡A gentle simmer, not a boil: a hard boil dries the food out and clouds it, a slow simmer cooks it evenly.
9
Strain the stock through a fine sieve.
Fine sieve
10
Add the carrot, sweet potatoes and stock and bring to a boil.
Stove
11
Turn down the heat, cover and simmer 15 minutes.
StoveLid
12
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.
13
Sprinkle the cilantro on top.
14
Serve the stew with couscous.
305calories
9 gprotein
34 gcarbs
13 gfat
● protein 13%● carbs 48%● fat 40%
Per serving, servings (calculated for this version)
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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)