Spicy Tomato Stew

Spicy Tomato Stew is a vibrant Moroccan dish that combines rich flavors and aromatic spices for a comforting vegan meal. Packed with nutrient-dense vegetables and warm spices, this stew is perfect for a cozy dinner or a hearty lunch.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Canned diced tomatoes - 400 grams
• Chickpeas - 240 grams, drained and rinsed
• Vegetable broth - 250 milliliters
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Cayenne pepper - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion and sauté for about 5 minutes until translucent.
3. Stir in the minced garlic, diced carrot, and red bell pepper, cooking for an additional 5 minutes.
4. Add the canned diced tomatoes, chickpeas, and vegetable broth to the pot.
5. Stir in the cumin, paprika, cayenne pepper, salt, and black pepper.
6. Bring the mixture to a simmer, then reduce the heat to low and cover the pot.
7. Let the stew cook for 15-20 minutes, stirring occasionally, until the vegetables are tender.
8. Taste and adjust seasoning if necessary.
9. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 14 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in antioxidants from tomatoes, supporting heart health.

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