The ingredients in this recipe are a striking and complementing combination. They are abundant with color, texture and flavor and furthered complemented when garnished with hot sauce. The stew can be prepared in advance, however, top with the couscous just before baking. Use caution when topping the stew with the sauce, because it is very hot. Use it sparingly until you know its after-effects. Leftover sauce (which keeps for weeks in the refrigerator) is a delicious companion to sautéed tofu, chicken or shrimp.
MOROCCAN STEW WITH HOT SAUCE
2 tablespoons olive oil
1 large onion, chopped
1 red pepper chopped into 1/2-inch dice
1 yellow pepper cut into 1/2-inch dice
2 cans artichoke hearts drained and quartered
2 cans chickpeas with liquid, divided use
3/4 cup pitted Kalamata olives, chopped
1 tablespoon lemon peel, grated
1 teaspoon fresh lemon juice
3 tablespoons minced parsley
1 5.6-ounce box of couscous with pine nuts, cooked according to package directions
Preheat oven to 350. In a medium skillet, heat oil over moderate heat and sauté onion and red andyellow peppers until tender. Remove from heat; add artichokes, one can of chickpeas, olives, lemon peel, lemon juice and parsley. Stir well to distribute ingredients evenly and set aside. Combine remaining can of chickpeas with the cooked couscous. Spoon couscous mixture into a 13x9x2-inch baking dish, top with vegetable mixture and bake for 30 to 40 minutes or until heated through. Serves 6.
Nutrition analysis: 301 calories, 9 grams total fat, 1 gram saturated fat, 0 grams trans fat, 0 mgs cholesterol, 47 grams total carbohydrate, 10 grams dietary fiber, 5 grams sugar, 11 grams protein
Hot Sauce
1/2 cup olive oil
1 teaspoon cayenne pepper
2 tablespoons tomato paste
1/4 cup fresh lime juice (about 1 medium lime)
1/2 teaspoon salt
In a small bowl, combine olive oil, cayenne pepper, tomato paste, lime juice and salt, and whisk until mixture is emulsified. The olive oil will naturally separate from the remaining ingredients, so stir or whisk just before serving. Yields about 1 cup.
Nutrition analysis: 65 calories, 7 grams total fat, 1 gram saturated fat, 0 grams trans fat, 0 mgs cholesterol, 20 mgs sodium, 1 gram total carbohydrate, 0 grams dietary fiber, 0 grams sugar, 0 grams protein
Kerry Dunnington, food columnist and author of “This Book Cooks,” is passionate about food that reflects the season, nutrition, color, balance, texture and variety.
Catch her column biweekly in Healthy Life.
She can be reached at [email protected].
