MID­DLE EASTERN VEGETABLE STEW,

Canadian Living - Quick & Easy - - CONTENTS -

Hands-on time: 20 min­utes To­tal time: 50 min­utes Makes: 10 serv­ings

Za’atar is a Mid­dle Eastern spice blend made of 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. 2 tsp vegetable oil 2 onions, thinly sliced 2 car­rots, coarsely chopped 1 clove gar­lic, minced 1 tbsp za’atar spice blend ½ tsp each ground cumin and ground co­rian­der ¼ tsp salt 2 zuc­chini, coarsely chopped 225 g baby spinach 1 can (398 mL) diced toma­toes 1 cup vegetable broth 2 cans (540 mL each) chick­peas, drained and rinsed 1 can (540 mL) lentils, drained and rinsed ¼ cup chopped fresh cilantro ¼ cup chopped fresh mint 1 tsp grated lemon zest In large saucepan 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 medi­um­low; sim­mer un­til thick­ened and lentils be­gin to break down, about 30 min­utes. Stir in cilantro, mint and lemon zest.

PER SERV­ING: about 194 cal, 10 g pro, 3 g to­tal fat (trace sat. fat), 35 g carb (8 g di­etary fi­bre, 8 g sugar), 0 mg chol, 480 mg sodium, 617 mg potas­sium. % RDI: 8% cal­cium, 27% iron, 69% vit A, 25% vit C, 75% fo­late.

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