Stewing—one of the easiest ways to cook—is used in nearly every culinary tradition, from Ireland’s basic kettle of meat, potatoes, onions, and carrots to sophisticated French coq au vin. Besides turning tough meat enjoyably tender, this wet-cooking method infuses bland ingredients with flavor and lets you serve vegetables in their nutrient-rich, flavor-intensified juices.
Moroccan tagines are among the most delicious stews. Tagines often include olives and/or salt-preserved lemons, but one of my favorites is a simple combination of vegetables and chickpeas. Right now, most farmers’ markets will have all the vegetables in this meatless feast. Happily, so does every supermarket, so you can easily enjoy it year round.
Moroccan Seven Vegetable Tagine
(Makes 6 servings)
- 2 white turnips, peeled and quartered
- 1 cup sliced carrots, in ¾-inch slices
- 1 cup finely chopped onion
- 1 ½ teaspoons ground cumin
- 1 teaspoon ground sweet paprika
- ½ teaspoon ground ginger
- ½ teaspoon ground turmeric
- Pinch of cayenne pepper
- 1 ½ cups reduced-sodium vegetable broth, divided
- 2 ½ cups butternut squash, in 1-inch cubes
- 1 cup chopped zucchini, in ¾-inch pieces
- ¼ pound string beans, trimmed and cut in 1 ½-inch lengths
- 1 (15 ounce) can no salt added chickpeas, drained
- ¾ teaspoon salt
- Freshly ground black pepper
- 3 plum tomatoes, cut crosswise into ¾-inch slices
- ¼ cup chopped cilantro
- ¼ cup chopped flat-leaf (Italian) parsley
- In medium Dutch oven, combine turnips, carrots, onion, cumin, paprika, ginger, turmeric, and cayenne. Pour in 1 cup broth. Cover and simmer over medium heat for 10 minutes.
- Add butternut squash, zucchini, string beans, chickpeas, and remaining broth. Add salt and 3-4 grinds of pepper. Cover and cook until vegetables are tender, 20 minutes. Arrange tomato slices on top of the vegetables, cover, and cook until tomatoes are just soft, 5 minutes. Add cilantro and parsley and let tagine sit, covered, for 10 minutes to allow flavors to meld. Serve hot, directly from pot. This dish improves when reheated so, if desired, cool, cover, and refrigerate for up to 2 days. Reheat, covered, over medium heat.
Per serving (1 ½ cup)
Total fat: 2 g
Saturated fat: < 1 g
Carbohydrate: 30 g
Fiber: 8 g
Protein: 7 g
Sodium: 485 mg
West End Farmers Market is located in northwest St. Louis in an area with limited access to fresh produce. The International Institute, offering comprehensive adjustment services for refugees and immigrants in the community, has two farms for food-growing. There, recent refugees from a variety of countries including Burundi, Bhutan, Burma, Ethiopia, Morocco, Nepal, Democratic Republic of Congo, Tanzania, Kenya, and Somalia grow produce, which is in turn sold at the market. Market sales benefit the farmers and the refugees resettled in the community where the market is located, and increase access to fresh fruits and vegetables for the community at large.
The vegetable stir-fry recipe was inspired by the abundance of fresh vegetables available during the summer. To make it a meal, serve the stir-fry over brown rice, couscous, or quinoa. For variation, try adding chicken or extra firm tofu.
- 1 medium cucumber
- 1 head broccoli
- 1 medium carrot
- 1 small hot pepper or Sriracha sauce (Thai hot chili sauce) to taste
- 1 clove garlic
- 1 pint cherry tomatoes
- 1 bunch kale
- 1 tablespoon tahini paste
- 1 tablespoon brown sugar
- 3 tablespoons olive oil, divided
- ½ teaspoon ground ginger
- Rinse and chop cucumber and broccoli. Peel, rinse, and chop carrot. Rinse and mince hot pepper. Peel and finely chop garlic. Rinse cherry tomatoes.
- Remove hard stems from kale and stack leaves on top of each other. Use knife to slice kale leaves into ¼-inch strips.
- In large bowl filled with cold water, add cut kale. Allow dirt to settle to bottom of bowl. Lift kale out of bowl. Shake off excess water.
- In small bowl, mix together tahini, brown sugar, and 1 tablespoon olive oil. Add 1 teaspoon minced hot pepper (add more to taste). Mix.
- In medium skillet over medium-high heat, heat remaining 2 tablespoons olive oil. Add ground ginger and stir. Add chopped cucumber, broccoli, carrots, garlic, and. Stir frequently. Cook until veggies are tender, about 6-7 minutes. Add tomatoes last.
- Add tahini mixture. Bring to a boil. Reduce heat. Simmer about 2 minutes.