North African Vegetable Stew

Yield: 4 ServingsIngredients

2 tsp canola oil
1 med onion; chopped
1/2 tsp ground coriander
1/4 tsp turmeric
1/2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp ground cumin
2 med tomatoes; chopped
1 med sweet potato, peeled, cut into 1" chunks
1/4 c water
2 tbs lemon juice
8 1/2 oz cooked garbanzo beans; drained and rinsed
1 small zucchini, cut into 1" chunks
1/2 cup parsley; chopped –OR-1tbs + 1 tsp dried parsley flakes
1/4 cup raisins
1 dash hot pepper sauce to taste

Instructions: Heat oil in large non-stick pot or Dutch oven. Add onion and spices; cook 10 minutes or until onion is limp, stirring frequently. Add tomatoes, sweet potatoes, water and lemon juice. Bring to a boil, reduce heat, cover and simmer until vegetables are tender, about 30 minutes. Add garbanzo beans, zucchini, parsley and raisins. Cover and simmer 10 minutes, until zucchini is tender. Season with hot pepper sauce to taste.

**Can serve with cous cous. For added protein, add shredded chicken breast or tofu cut in small chunks. Can add 1 large or 2 medium carrots cut in chunks.

**Not included in nutrition information below.
Each of the 4 1-cup servings contains 218 calories and 4 grams of fat, 6grams fiber.Per serving: 218 Calories (kcal); 4g Total Fat; (17% calories from fat); 8gProtein; 40g Carbohydrate; 0mg Cholesterol; 23mg SodiumFood Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2Fruit; 1/2 Fat; 0 Other Carbohydrates