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    Home » Recipes » Dairy-Free

    Updated: Sep 25, 2023 by Marc Matsumoto · 35 Comments

    North African Vegetable Stew

    Vegetarian Moroccan vegetable stew. Learn how to use spices like cinnamon, turmeric and harrissa to turn ordinary vegetables into a Moroccan vegetable feast.
    Recipe Pin

    Although it's not the most creative title, here's a veggie stew I put together using an abundance of fresh produce from the farmer's market. It's as simple as chopping the veggies up and throwing them in a pot with some seasonings, but it does make for a wonderfully savory meal, infused with the evocative spices of North Africa.

    Most of the umami comes from the onions and tomatoes, so make sure you get the onions a bit caramelized, and be sure to use nice, vine ripened tomatoes. I've always been too lazy to scrape out the seeds of tomatoes (plus it seems like such a waste), but for those like me, you've actually been doing the right thing. It turns out that most of the glutamates (yes, the natural cousin to monosodium glutamate... aka MSG), hangs out in the jelly that surrounds the seeds. By scraping out the seeds, you're actually scraping out a lot of the flavor.

    I served this with some red and yellow quinoa for some extra protein, but it would also work great with some couscous or flat bread. One of the great things about this stew is that you can really use just about any veggie. Squash, okra, green beans, carrots, or pumpkin would all work with the tomatoes and onions.

    📖 Recipe

    North African Vegetable Stew

    4.75 from 4 votes
    Print Pin Discuss
    Yield 4 servings

    Units

    Ingredients 

    • 1 tablespoon olive oil
    • 1 small onion
    • 1 small red bell pepper
    • 1 teaspoon cinnamon
    • 1 teaspoon turmeric
    • ½ teaspoon coriander
    • ½ teaspoon harissa (to taste)
    • ¼ teaspoon powdered ginger
    • ¼ teaspoon ground cumin
    • 3 small tomatoes ripe
    • 1 cup romano beans chopped
    • 1 eggplant Japanese or Chinese
    • ¼ cup pitted green olives sliced in half
    • salt to taste

    Instructions

    • Heat some oil in a pan and sauté the onions until they start caramelizing. Add the bell peppers and cook for a few minutes more, until they are nice and soft. Add the cinnamon, turmeric, coriander, harissa, ginger, and cumin and continue frying until the spices are fragrant.
    • Add the rest of the ingredients, along with some salt. Allow it to cook uncovered over medium low heat until the beans are tender, about 40 minutes. Taste and add some more salt if necessary. If your tomatoes weren't particularly ripe, you might also want to add a bit of honey.
    • If you want to give it a bit more color, chop up some parsley and stir it in at the last minute. Serve with some quinoa, couscous, rice, or flatbread.
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    Nutrition

    Calories 119kcalCarbohydrates 18gProtein 3gFat 5gSaturated Fat 1gPolyunsaturated Fat 1gMonounsaturated Fat 4gSodium 151mgPotassium 638mgFiber 7gSugar 9gVitamin A 1624IUVitamin C 44mgCalcium 56mgIron 2mg

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      Recipe Rating




    1. jzlandau says

      February 27, 2010 at 3:23 pm

      Just picking up the ingredients for this today marc. Looking forward to trying it!

      Reply
    2. Doetting says

      October 16, 2011 at 8:32 pm

      Second recipe I have tried from this site, and the second winner.  I didn't have the beans or eggplant, so I used carrots, a turnip, zucchini, and baby bellas, excellent.  Made with tri-color couscous.  Excellent.

      Reply
    3. Andrea says

      January 02, 2012 at 1:30 pm

      Thanks for the recipe! I see it's from 2008, but I'm using it to make dinner in Sousse, Tunisia tonight in the first days of 2012.

      Reply
    4. Nadine says

      January 15, 2019 at 3:39 am

      Love a good dose of veggies. I make this most often in the Fall, when comfort and health need to find a new balance after summer. Keep the stews coming!

      Reply
      • Marc Matsumoto says

        January 15, 2019 at 1:42 pm

        Wow this is such an old one, I'm glad to hear that someone is still using it. I'll try and add some stews in the line up.

        Reply
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    Hi, I'm Marc Matsumoto, a retired chef living in Tokyo, and I founded No Recipes to empower home cooks of all levels by sharing essential techniques and my kitchen secrets.

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