Mediterranean Vegetarian Stew with Couscous

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The value of Mediterranean-style eating has been born out by years of research. Numerous studies have shown that the lifestyle and dietary habits of Mediterranean regional nationalities contribute to long life expectancy and low rates of heart disease, cancer, and other chronic disease. Because Mediterranean cuisine encompasses a number of nations, climates, and topographies, it is not always that simple to define it in a nutshell. Some of the regions whose cuisine is considered Mediterranean are Italy, Greece, Spain, Israel, Lebanon, Morocco, and coastal Egypt and France.  Some of the common denominators that these national cuisines have is their affinity for olive oil, olives (not a fan and not featured in this recipe), and, onions eggplant. The Mediterranean diet is largely plant-based, filled with a profusion of vitamin- and antioxidant-rich fresh fruits and vegetables, high-fiber grains and legumes, and complex carbohydrate-rich pastas and breads. Garlic is used generously in nearly every region. And every cuisine generally utilizes generous amounts of  herbs and spices to play up its unique character—from Morocco’s sweet mixes of cinnamon, ginger, and turmeric to Italy’s aromatic herbs—basil, marjoram, oregano, rosemary, and more. If you are looking for easy vegan ideas that are nourishing and filling, this Mediterranean stew recipe is the perfect solution.  You can throw in some pine nuts or cashews. Serve this stew over a bed of whole wheat couscous.

For this recipe, you will need:

  1. 1 onion chopped
  2. 3 cloves of garlic minced
  3. 1 large eggplant cut into chunks
  4. 2 zucchinis sliced
  5. 2 sweet potatoes or 1 lbs of squash chopped
  6. 1 cup of cooked chickpeas
  7. 1 can of crushed tomatoes
  8. 1 small chili pepper minced
  9. 1 teaspoon of cumin
  10. 1 teaspoon of paprika
  11. 1/2 teaspoon of ground coriander
  12. 1/2 teaspoon of cinnamon
  13. 1/4 teaspoon of ground pepper
  14. 1 tablespoon of chopped parsley
  15. 1 tablespoon of chopped basil
  16. 1 tablespoon of fresh thyme
  17. 1 bay leaf
  18. Whole wheat couscous

Instructions

Place all ingredients in a pot. Fill it up with 4 cups of water or vegetable broth. Allow it to simmer for an 1 and a half. Discard bay leaf. Follow cooking instructions for couscous. Serve stew over couscous. Garnish with a fresh parsley leaf (optional).

Yields 4 servings

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    […] Mediterranean Vegetarian Stew with Couscous […]

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