MIDDLE EASTERN VEGETABLE STEW,
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.