Ornish Moroccan Vegetable Stew Recipe
Serving Size: 1 ½ cups stew, ¼ cup cooked quinoa
Prep: 20 minutes
Cook: 50 minutes
Ready: 1 hr 10 min
This autumn vegetable stew shines with the glowing hues and fragrant aromas of a Moroccan bazaar. It’s full of powerful cell-protecting antioxidants and health-promoting ingredients such as inflammation-fighting turmeric, heart-healthy squash, and protein-packed garbanzo beans. Golden raisins add a touch of natural sweetness. Accompany the stew with high-protein quinoa. If you can find it, black quinoa makes an especially dramatic backdrop for these vivid colors, but any type of quinoa will do.
2 CUPS onion peeled and diced
2 TEASPOONS garlic pressed or minced
1 ½ TABLESPOONS fresh ginger root peeled and finely chopped
2 TEASPOONS ground coriander, divided
1 cinnamon stick, about 3″ long
½ TEASPOON turmeric
¼ TEASPOON fine sea salt
3 ½ CUPS low-sodium vegetable broth
3 CUPS butternut squash peeled and chopped (1 lb)
ONE 14.5-OZ CAN fire-roasted diced tomatoes (suggested brand: Muir Glen)
2 CUPS green beans cut to 1-in lengths (½ lb)
1 ½ CUPS cooked garbanzo beans (chickpeas) or one 15-oz can, rinsed and drained
½ CUP golden raisins firmly packed
ZEST OF 1 lemon
½ CUP cilantro chopped
1 ½ CUPS cooked quinoa warmed (FOR SERVING)
1. In a large, 4 quart saucepan over medium heat, combine onions, garlic, ginger, 1 1/2 teaspoons of the coriander, cinnamon stick, turmeric, and salt with 1/2 cup of the vegetable broth. Sauté, stirring frequently, for 7–10 minutes, until onions are softened and translucent.
2. Add remaining 3 cups vegetable broth, butternut squash, and tomatoes. Increase heat to high and bring to a boil. Reduce heat to medium and simmer for about 30 minutes, until squash is just barely cooked through.
3. Add green beans, garbanzo beans, raisins, and lemon zest. Cook for 7–10 minutes, until green beans are tender. Stir in remaining ½ teaspoon coriander.
4. Just before serving, stir in cilantro. Serve warm, over quinoa.
Butternut squash (1 LB)
Garlic cloves (6)
Cinnamon stick (1)
Low sodium vegetable broth (1 QT)
Diced fire-roasted tomatoes (ONE 14.5-OZ CAN)
Green beans (½ LB)
Garbanzo beans (chickpeas) (ONE 15-OZ CAN)
Golden raisins (½ CUP)
Cilantro (1 BUNCH)
Quinoa (1 ½ CUPS COOKED)
For more Ornish recipes, visit the online Recipedia.
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