North African Spiced Vegetarian Stew

Ingredients

Estimated total cost: €5.88 · €0.98/serving

• 1 1/2 tablespoons extra-virgin olive oilEst. price €0.12–€0.25
• 2 large sweet onions, finely chopped (soak in cold water for extra crispness)Est. price €0.80–€1.60
• 2 heaping cups of sugar pumpkin or butternut squash, peeled and cut into 3/4-inch chunks (peel with a sharp vegetable peeler)Est. price €2.20–€3.80
• 2 large carrots, peeled and roughly chopped (cut diagonally for an elegant presentation)Est. price €0.30–€0.60
• One 16-ounce can of salt-free diced tomatoes, not drainedEst. price €0.90–€1.50
• 2 teaspoons freshly ground cuminEst. price €0.15–€0.30
• 1/2 teaspoon ground turmericEst. price €0.08–€0.15
• One 16-ounce can of chickpeas, drained and rinsed (pat dry with paper towel for better texture)Est. price €0.80–€1.40
• Salt and freshly ground pepper to tasteEst. price €0.02–€0.05
• 2 cups filtered waterEst. price €0.01–€0.02

Steps

1. 1

   Begin by heating oil in a large soup pot over medium heat. Add the onions and cook them until they turn golden brown, ensuring to stir occasionally for even cooking.

2. 2

   Begin by placing the potatoes, pumpkin or squash, carrots, tomatoes, cumin, and turmeric in the pot. Pour water into the pot until all vegetables are nearly covered, leaving about 1/2 inch of them exposed. Start by bringing the mixture to a rapid simmer before reducing the heat. Cover the pot and allow it to gently simmer for 35 to 40 minutes until the vegetables reach a tender texture.

3. 3

   Add the chickpeas to the mixture and season with salt and pepper. Allow it to simmer gently on low heat for an additional 10 to 15 minutes.

Full steps, exact amounts, and Cook Mode are available after sign-in.

• Cultural note

  This dish is inspired by North African cuisine, known for its vibrant spices and hearty vegetarian dishes. The use of cumin, turmeric, and chickpeas reflects the traditional flavors of the region.

• Seasonal note

  This North African Spiced Vegetarian Stew is ideal to make in the fall and winter months when ingredients like pumpkins, squash, and root vegetables are in season.

• Health note

  This stew is a nutritious choice, providing a good source of plant-based protein from chickpeas, fiber from vegetables, and essential vitamins A and C. It is low in saturated fat and cholesterol, making it heart-healthy.