Middle Eastern Vegetable Stew

Middle Eastern Vegetable Stew 250 Image by: Middle Eastern Vegetable Stew 250 Author: Canadian Living

Za'atar is a Middle Eastern spice blend made from a combination of ground sesame seeds, thyme, sumac, marjoram and oregano. Exotic blends like this are becoming easier to find in most grocery stores. Serve over couscous.

  • Portion size 10 servings
  • Credits : Canadian Living Magazine: April 2013

Ingredients

  • 2 teaspoons vegetable oil
  • 2 onions thinly sliced
  • 2 carrots coarsely chopped
  • 1 clove garlic minced
  • 1 tablespoon za'atar spice blend
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon salt
  • 2 zucchinis coarsely chopped
  • 8 oz baby spinach
  • 1 can diced tomatoes
  • 1 cup vegetable broth
  • 2 cans chickpeas drained and rinsed
  • 1 can lentils drained and rinsed
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup chopped fresh mint
  • 1 teaspoon grated lemon zest

Method

In large pot or Dutch oven, heat oil over medium-high heat; sauté onions until beginning to soften, about 3 minutes.

Add carrots; sauté until beginning to soften, about 6 minutes. Add garlic; sauté for 1 minute. Stir in za'atar, cumin, coriander and salt.

Stir in zucchini and spinach; cook, stirring, until spinach is wilted, about 2 minutes. Add tomatoes, broth and chickpeas; bring to boil.

Add lentils and reduce heat to medium-low; simmer until thickened and lentils begin to break down, about 30 minutes. Stir in cilantro, mint and lemon zest.

Nutritional facts Per serving: about

  • Fibre 8 g
  • Sodium 480 mg
  • Sugars 8 g
  • Protein 10 g
  • Calories 194.0
  • Total fat 3 g
  • Potassium 617 mg
  • Cholesterol 0 mg
  • Saturated fat trace
  • Total carbohydrate 35 g

%RDI

  • Iron 27.0
  • Fibre 0.0
  • Folate 75.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 8.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 69.0
  • Vitamin C 25.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Middle Eastern Vegetable Stew

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