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Moroccan Vegetable Curry

Makes 10 servings

A rainbow of colors provides a variety of nutrients in this flavorful vegan dish.

Ingredients

2 tbsp canola oil 30 mL
1 1/2 cups chopped onion 375 mL
4  cloves garlic, minced 4 
2 tbsp curry powder 30 mL
2 tsp ground cinnamon 10 mL
1 tsp ground turmeric 5 mL
1 tsp cayenne pepper 5 mL
1/2 cup vegetable broth or water 125 mL
1  eggplant, peeled and cut into 3⁄4-inch (2 cm) cubes (6 to 8 cups/1.5 to 2 L) 1 
2 cups peeled and cubed (1/2-inch/1 cm) sweet potato 500 mL
2 cups chopped carrots 500 mL
1 1/2 cups chopped yellow pepper 375 mL
1 1/2 cups chopped red bell pepper 375 mL
1  can (19 oz/ 540 mL) chickpeas, drained and rinsed 1 
2 cups diced zucchini 500 mL
1/4 cup raisins 60 mL
1 cup unsweetened orange juice 250 mL
1  package (10 oz/300 g) frozen spinach, thawed and drained 1 
2 cups couscous 500 mL
1/4 cup sliced almonds 60 mL
  Grated zest and juice from 1/2 lemon  
     

Instructions

Step 1
In a large Dutch oven, heat oil over medium heat. Sauté onions for 3 to 4 minutes or until softened. Add garlic, curry powder, cinnamon, turmeric and cayenne; sauté for 1 minute or until spices are fragrant.

Step 2
Add broth and deglaze the pan, scraping up any brown bits. Add eggplant, sweet potatoes, carrots, yellow peppers and red peppers; sauté for 5 minutes. If vegetables begin to stick to the pan, add more broth.

Step 3
Stir in chickpeas, zucchini, raisins and orange juice; bring to a boil. Reduce heat to low, cover and simmer for about 20 minutes or until sweet potatoes are fork- tender. Stir in spinach, cover and simmer for 5 minutes or until heated through

Step 4
Meanwhile, place couscous in a large, shallow bowl. Stir in boiling water. Cover and let stand for 5 minutes or until liquid is absorbed. Fluff with a fork.

Step 5
Spoon vegetable mixture over couscous and garnish with almonds, lemon zest and lemon juice.

Tips

Chop all the vegetables (except the eggplant) the night before you make this dish to make prep time easier. Store chopped vegetables in the refrigerator.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 317
8%
Fat / Lipides 5.4 g
Saturated / saturés 0.5 g
+ Trans / trans
Cholesterol / Cholestérol 0 mg
9%
Sodium / Sodium 205 mg
20%
Carbohydrates / Glucides 60 g
34%
Fiber / Fibres 8.5 g
Sugars / Sucres 13 g
Protein Protéines 10 g
117%
Vitamin A / Vitamine A
167%
Vitamin C / Vitamine C
10%
Calcium / Calcium
21%
Iron / Fer
Very high in: Magnesium, vitamin A, vitamin C, vitamin B6 and folate
High in: Thiamine and niacin
Diabetes Food Choice Values:
3 Carbohydrates 
1 Fat
Variations
Replace the chickpeas with black beans or kidney beans.
Use green bell peppers instead of red or yellow.
Did you know?
Couscous, a pasta-like product made from semolina flour, looks like tiny, irregularly shaped yellow pearls. It requires no cooking, but needs only to be rehydrated with an equal amount of water. (Israeli couscous, which is much larger than traditional couscous, does require cooking.)
Contributor
Jennifer Miller, Dietitian, Saskatchewan
© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.

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